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  1. #1
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    Critique My Workout!

    Day 1 - Chest
    Dumbbell Press - 12,8,6,6
    Hammerstrength Incline Machine(because barbell incline hurts my shoulder) 12,8,6,6
    Cable Crosses 15,12,12,10
    Low Pulley Underhand Cable Crosses 15,12,12,10

    Day 2 - Biceps & Triceps
    Tricep Pushdowns 12,8,6,6
    Tricep Pulldowns(pushdowns with wide reverse grip) 12,8,6,6
    Tricep Extension 12,8,6,6
    Kickbacks 15,12,10,10
    Alternate Dumbbell Curls 12,8,6,6
    Dumbbell Concentration Curls 12,8,6,6
    Cable Curls 12,8,6,6
    Machine Curls 12,8,6,6

    Day 3 - Back & Shoulders
    Front Pulldowns 12,8,6,6
    Either Barbell Rows or Cable Rows 12,8,6,6
    Either Hyperextensions or Bentleg Deadlifts 10,8,6,4
    Shoulder Front Raises 15,12,10,10
    Shoulder Side Raises 15,12,10,10
    *no exercise needed for posterior deltoid because rows hit it*

    Take 2 days off

    Repeat Workouts(changing any exercises with dumbbells to barbells)
    One part of the week i'm isolating the muscles, and when i repeat the workouts it's all compound training for mass. What does everyone think? Any suggestions?

  2. #2
    test is best's Avatar
    test is best is offline Associate Member
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    bro, wheres your leg workout?

  3. #3
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    I stopped working out legs for a while...otherwise, what do you think? where do i need improvements?

  4. #4
    Soldier of Misfortune's Avatar
    Soldier of Misfortune is offline Senior Member
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    Dude, you gotta have legs in there some where or else youll be all outta proportion. At least one day a week, do 4 sets of squats and calf raises. You may want to separate Back and Shoulders, they are huge muscles and you can get a better workout beating the $hit outta them on separate days rather than both at once.

  5. #5
    Prime's Avatar
    Prime is offline Naturally perfect
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    i would switch day 2 & 3 and put in a day of legs

  6. #6
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
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    Use a leg day to give your upper body a rest. Your triceps are involved in your chest workout, then you hit them directly the following day. You also hit biceps the day before back which could cause early fatigue and limit your strength capabilities of your back. Your lifts look good. Personally, I would integrate a pressing movement in your shoulder program.
    Good luck

  7. #7
    Fame's Avatar
    Fame is offline Junior Member
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    Quote Originally Posted by El Jugo Buen0
    Day 1 - Chest
    Dumbbell Press - 12,8,6,6
    Hammerstrength Incline Machine(because barbell incline hurts my shoulder) 12,8,6,6
    Cable Crosses 15,12,12,10
    Low Pulley Underhand Cable Crosses 15,12,12,10

    Day 2 - Biceps & Triceps
    Tricep Pushdowns 12,8,6,6
    Tricep Pulldowns(pushdowns with wide reverse grip) 12,8,6,6
    Tricep Extension 12,8,6,6
    Kickbacks 15,12,10,10
    Alternate Dumbbell Curls 12,8,6,6
    Dumbbell Concentration Curls 12,8,6,6
    Cable Curls 12,8,6,6
    Machine Curls 12,8,6,6

    Day 3 - Back & Shoulders
    Front Pulldowns 12,8,6,6
    Either Barbell Rows or Cable Rows 12,8,6,6
    Either Hyperextensions or Bentleg Deadlifts 10,8,6,4
    Shoulder Front Raises 15,12,10,10
    Shoulder Side Raises 15,12,10,10
    *no exercise needed for posterior deltoid because rows hit it*

    Take 2 days off

    Repeat Workouts(changing any exercises with dumbbells to barbells)
    One part of the week i'm isolating the muscles, and when i repeat the workouts it's all compound training for mass. What does everyone think? Any suggestions?
    1. Barbell should NOT hurt your shoulder more than hammer stregth...HS is fixed ROM, barbell you should adjust your ROM to avoid the shoulder pain...that theory of HS not hurting as much as bb, seems strange...can u do dips? If you cant do BB, then do incline Dumbell, Flat dumbell, and weighted leaning forward dips...and fly's

    2. i would NOT do arms before back and tri's..your back uses a lot of bi's, and if u do bi's the day before your back workout will not be 100% because of it. drop the kickbacks atleast, and maybe the pushdowns...do close grip bench press, and tricep extensions, and add one thing, like pushdowns...for biceps, i think you should stick to 3 exercises of 3-4 sets, as they will be worked w/ back workout

    3. Im a big fan of Deadlifts and weighted pullups for back, and nothing has improved my back definition and thickness as doing Deads, wieghted pullups, Bent over BB rows, and seated cable rows. Pulldowns are inferior to weighted pullups, unless u cant do a pullup...

    4. and please train legs, even if its light...do 90 lbs Ass to grass squats if u have to, its more than just training the legs, and the hormone release will make a difference.

    my 2 cents.

    I train

    1.Chest
    2.Back
    3.Shoulders
    4. Arms
    5. Legs

    and have 1 or 2 days (if totally necesssary) to take off depending on my schedule.

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