10-05-2004, 01:32 PM #1Member
- Join Date
- Jul 2004
Final revised workout plan (need critique)
This is my second thread regarding this topic (my workout plan) but I have been doing some research (along with actually working out) so please understand I am not trying to be a pain but I'm trying to get this right.
This is my final revised workout plan. I have been working out on trial-and-error for the last 5 weeks. This is what I have come up with. I'm 24 years old 6' 220.
Day 1 Mon
Wide grip overhand lat pull downs/Underhand lat pull downs (alt every week)
EZ bar wide grip preacher curls/Incline dumbell hammer curls (alt every week)
Close grip upright rows
Seated dumbell shrugs
*Wide grip overhand lat pull downs and EZ bar wide grip preacher curls go together
Underhand lat pull downs and Incline dumbell hammer curls go together
Day 2 Weds
Squats/Deads (alt every week)
Leg Curls/Leg extensions (alt every week)
Standing calve raises/glute reverse Hyper-extension (alt every week)
Kneeling cable crunches
Cable side bends
*Squats,Leg curls,calve raises go together
Deads,Leg extensions,and glute reverse Hyper-extensions go together
Day 3 Fri
Incline/decline dumbell press (alt every week)
Front barbell lat raises
Tricep pushdowns (alt grip every week v-bar,rope,underhand,etc)
4 way neck machine
Most exercises (except for the two I will list) will be 4 sets, reps of 10,8,6, and one last set to failure (about 4 reps) all while increasing the weight each set.
The two exceptions will be deads which I will do 4 sets, reps of 5,4,3 and one last set to failure (about 2 reps) all while increasing the weight each set. And the 4 way neck machine which I will do 4 sets, the first three sets will be of 10 reps and the last set will be to failure (still trying to get 10 reps) all while increasing the weight each set.
I will change my workout (exercises, order of body parts, etc) every 6 weeks.
Some questions I have:
1) I'm doing 5 exercises a workout. Is that too many? Will I be overtraining?
2) How do my sets and reps look?
3) Can I make good gains in size and strength with this workout?
4) Is it good that I am alternating every week doing squats one week than deads the next?
5) Is it good that I am alternating certain exercises every week?
Last edited by Aggression; 10-05-2004 at 01:34 PM.
10-05-2004, 03:05 PM #2Member
- Join Date
- Jul 2004
I will also be doing two rotator cuff exercises 3 sets reps of 15,12,10 all while increasing weight, after each workout.
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