please ripped apart my training schd

**ripped525** · 06-12-2004, 12:30 PM

Ive been training for about a yr and a half and heres my schd critize all thats wrong
Monday - chest
flat bench press week one, incline bench press week 2, 1 warmup 1 medium set(10reps) , 2 heavy sets(8reps)
incline dumbbell press week one, flat dumbbell press week 2, 1 medium set(10reps), 2 heavy sets (8reps)
incline or flat dumbbell flies 3 sets medium(10reps)
2 sets medium(10reps) cable crossover
2 sets medium(10)reps cable crossovers from the lower pulley
ABs

Tuesday - Back
bent knee deadlifts - 1 warm up, 1 light set(12reps), 2 heavy sets(8reps)
latpull downs to chest (mixed up between close medium and wide grip) 3 sets medium(10reps)
either barbell or dumbbell rows - medium, heavy, medium
either cable or machine rows - medium, heavy, medium
dumbbell pull overs - light, medium, medium

Wed - Shoulders
delts- dumbbell or smithmachine press- warm up, medium, heavy, heavy
front raises either barbell dumbbell, 45lb plate or machine 3 sets
medium
side raises ( various methods) 3 sets medium
rear delt machine (reverse pec-dec) 3 sets medium
traps-dumbbell shrugs 1 set light 2 sets medium
barbell shrugs 1 set light 1 medium, 1 heavy
up right rows 2 sets medium 1 set heavy

Thurs- legs
thighs Squats 1 warmup, 2 medium, 2 heavy
leg press- 1 light, 2 medium, 2 heavy
leg extensions 3 medium
leg curls - 3 medium
calfs standing raise 2 sets medium 1 set heavy
calf rasies on the leg press machine 3 sets medium
calf raises on smith machine 3 sets medium

Fri Bis Tris
barbell curls (standing) 2 medium 1 heavy
standing twist curls 2 medium 1 heavy
seated one arm dumbbell preacher curls 1 medium 2 heavy
tri pull downs 1 medium 2 heavy
reverse pulldowns 1 med 2 heavy
skull crushers 3 med

I hope alot of ppl critique this schd since i wrote all that...lol

**El Jugo Buen0** · 06-13-2004, 10:29 AM

I don't see much wrong with it?? It's really similar to mine, and I think you're hitting all your muscles in the right way. You might be actually doing too many sets for certain things though. For triceps definately add in Kickbacks, they shape your triceps so well giving you that horseshoe shape. For Bi's add incline curls, they really help me isolate the biceps. I dunno if you had it down there but you might wanna add preachers in there too. Chest I can't say anything about because my chest workout has gotten me no where. Back maybe you want to OCCASIONALLY replace the deadlifts with hyperextensions, they isolate the lower back real well and honestly get me more sore than deadlifts.

**ripped525** · 06-13-2004, 11:24 AM

Yeah i do diff exercises almost every week that was just a basic workout, i stay with the same number of sets just switch up the exercises

**AandF6969** · 06-13-2004, 10:40 PM

You might want to take thursday as an off day and bump the other two to fri/sat... thats what i do, helps me keep from getting too burned out in the middle of the week

**AandF6969** · 06-13-2004, 10:40 PM

You might want to take thursday as an off day and bump the other two to fri/sat... thats what i do, helps me keep from getting too burned out in the middle of the week

**AandF6969** · 06-13-2004, 10:40 PM

god **** it i posted it 3 times... sorry about that

**IronAdam** · 06-13-2004, 11:13 PM

What are you trying to accomplish, and what are your current stats?

**ripped525** · 06-14-2004, 04:19 PM

What are you trying to accomplish, and what are your current stats?

well im 5'10'' 175lbs 7% body fat and really cut but i would like to get thicker, dont wanna use any AAS. i know "lift big get big" but i do lift heavy, i eat alot and get plenty of sleep im only turning 20 in august and my metabolism is super fast so i probally just got wait till it slows down