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  1. #1
    Aggression is offline Member
    Join Date
    Jul 2004
    Posts
    586

    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

    Seated rows
    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)
    Reverse flys
    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.

  2. #2
    Aggression is offline Member
    Join Date
    Jul 2004
    Posts
    586
    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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