Change of routine…

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  • #7259

    I was wondering if I can get some input on training at the moment. Just finished 3cycles BBB wendler 5/3/1. I did this to get an good idea where my max's are for the main lifts and to build up some strength. I have tweaked the routine to which I think is a more hypertrophy style routine?…At the moment I am on CNS diet wise, so trying to lose some fat before I go on holiday and I will also try to keep it that way untill I get back home. So one CN a week at the moment, might change it to 2 a week...So here's the routine:Day 1: Shoulders and Biceps• Standing Military Press – 5/3/1• DB Military Press – 5 x10• Side Laterals/Rear Laterals – 4 x12• Shrugs – 4x12• Barbell Curls – 4 x12• Seated incline hammer Curls – 4 x10Day 2: Back• Deadlift –  5/3/1• Deadlift 60% - 5x10• Bent Over Rows – 4 x12• Chin ups – 4 x10 (or do Lat Pulldowns)• Back raises – 4 x10 (Was wondering if I could sub this for stiff leg deadlifts?)• Hanging Leg Raises – 4 x12Day 3: Chest and Triceps• Bench Press – 5/3/1• Bench press 60% - 5x10• Weighted Dips / DB incline press– 4 x10• DB Flyes – 4 x12• Triceps Pushdowns – 4 x15- 20• Push ups – 4 sets to failureDay 4: Legs and Abs• Squat – 5/3/1• Squat 60% - 5x10• Lunges – 4 x 12• Leg Curls – 4 x 12• Leg Extensions – 4 x12• Calf raises – 4x AMAP• Ab Wheel – 4 x15-20So what you guys or gals think? Too much or to little volume? Did I group the exercises correctly?...Any suggestions welcome!

    #158838

    Brandon D Christ
    Participant

    Looks fine, except I would put the rear delta and traps on deadlift day.  As you pointed out this is a lot of volume for CNS.  Try it out and get a feel for it.  You might have to cut things down. 

    #158839

    As always ibob, many thanks…

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