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Thread: Critique My Workout
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10-31-2004, 05:38 PM #1
Critique My Workout
Monday:
Bench Press 5 sets 5 3 3 1 1 2min rest between
Push Press same as above
Weighted Chinup 5, 3 , 3
Weighted dip 5, 3 ,3
Tuesday:
Deadlift 5 , 3 , 3 , 1 ,1
Squat same as above
Good Mornings 5 , 3, 3
Front Squat 5 , 3 ,3
Thur.
Dumbbell Incline (One Arm) 4 sets 8-10 1min rest between
Dumbell Lyingone-arm row same as above
Barbell on-arm bicep curl same
Dumbell upright row same
Cable row with Scapula retraction same
Friday
Bulgarian split squat(weight held to chest) 4 sets 8-10 reps
Barbell Suitcase Deadlift same
Barbell Hack Squat same
Lying Leg Curls with knees together same
I actually just started this routine, any comments?
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10-31-2004, 07:18 PM #2
1. put the chin ups in on tuesday, it doesnt make sense being on chest day when back day is the next day
2. take away the front squat on tuesday, it doesnt make sense to be their, 2 days recover time is probably not enough time for legs
3. put in b.b. rows on back day
4. Thursdays workout is just too close to mondays
5. on thursday, keep your chest and back work together, instead of going every other set, it does not make sense
6. with the chinups on monday, your back is beig worked 3 days in a row, with the chins on tuesday, your back is being worked 2 times in 3 days which is overkill
7. i just saw that you do some type of deads on friday, your back is being torn to pieces by overtraining.
8 you are neglecting you shoulders. pushpress is not isolating your shoulders enough, you need to find a day to work shoulders in. perhaps take away the back work on thursday, take out the pushpress on monday, and to mil presses on thursday after chest.
9. you are neglecting your tris. they will get hit from presses, but you need to put in direct tri work. you were complaining about your arm size in one post.
10. b.b curls on arm-i dont understand what that is. do normal b.b curls, that may or may not be enough.
over all, in a positive criticism type way, your program is a mess and you need to rethink it.
as far as the back work goes, it is not bad that you seperate row type work and deads. it is just that i think they are too close together.Last edited by IronReload04; 10-31-2004 at 07:21 PM.
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10-31-2004, 08:02 PM #3
Once again, I was trying to go with a magazine workout, obviously those things blow, I will do what one post said, and look at some on here and put together the piecess and approach it with a new program.
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10-31-2004, 08:50 PM #4
magazine workouts suck huge donkey balls
Last edited by IronReload04; 10-31-2004 at 09:04 PM.
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10-31-2004, 08:51 PM #5
Monday
Chest/ Tricep
Flat Bench 3 x 8
Incline Chest Crossovers 3 x 8
Floor Straight Dumbell Pullovers 3 x 8
Board Press 3 x 8
Skull Crushers 3 x 8
Close Grip 3 x 8
Standing Tricep Extension 3 x 8
Seated BentOver Kick Backs 3 x 8
Wed.
Back/ Biceps
Side to Side Chinups 3 x Failure
Lying Dumbell Rows 3 x 8
Good Mornings 3 x 8
Deadlift 3 x 8
One Arm Incline Bench Isolation Curls 3x8
Two Hand Cable Curls 3 x 8
Incline Hammer Curls 3 x 8
Standing Wall Curls 3 x 8
Friday
One Arm Dumbell Deltoid Press 3 x 8
Dumbell Front Raises 3 x 8
Push Press 3 x 8
Side Laterls 3 x 8
Dumbell Shrugs 3 x 10
Bulgarian Squats 3 x 8
Squats 3 x 10
Straight Leg Dead Lift 3 x 8
Leg Extension 2 x 15
I put my own together, and I think it could be kick a$$ you tell me bro.
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10-31-2004, 09:14 PM #6
1. i would sub flies for crossovers
2. i would put closegrips before skulls, and get rid of the other 2, they are just not needed, you will get overtrained, in no way should you do as many sets for your tris as you do for chest, i think 6 sets is pushing it, maybe 4 might be better,
3. i would put b.b rows in with back since i am a big believer in them
4. take out the push press, go with b.b mil or d.b mil, use push press as a shocker maybe every 3-4 weeks if you love them so much. the point is to work your shoulders on shoulder day, but they are good for the negatives, so i would rely on straight up mil.
5. i would put bis after shoulders and take them out of the back workout
6.also for shoulders, put your presses back to back and your raises back to back. dont get yourself more fatigued before the exercise that really matters.
7. way to many sets for bis, stick b.b curls, incline d.b. curls, preachers, hammers, i would only do 3 exercises 1-2 sets each. i think only 4-5 sets should be done for bis.
i am not in anyway claiming to be an expert because i am not, i just know what it takes to get big and strong and i have learned from many mistakes
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10-31-2004, 09:16 PM #7
a very basic routine is the very best routine imo
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10-31-2004, 09:17 PM #8
well, he's right about the number of sets...i typically do 12-16 for big bodyparts (chest, back, legs) and 6-9 for the smaller ones...but the second program is far superior...well done
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10-31-2004, 09:26 PM #9
Monday
Chest/ Triceps
Flat Bench 3 x 8
Flies 3 x 8
Floor Straight Dumbbell Pullovers 3 x 8
Board Press 3 x 8
Close Grip 3 x 8
Skull Crushers 3 x 8
Wed.
Back/ Biceps
Side to Side Chin-ups 3 x Failure
Lying Dumbbell Rows 3 x 8
Good Mornings 3 x 8
Deadlight 3 x 8
Barbell Rows 3 x 8
Friday
One Arm Dumbbell Deltoid Press 3 x 8
Military Press 3 x 8
Side Laterals 3 x 8
Dumbbell Front Raises 3 x 8
One Arm Incline Bench Isolation Curls 1x8
Two Hand Cable Curls 1 x 8
Incline Hammer Curls 1 x 8
Dumbbell Shrugs 3 x 10
Bulgarian Squats 3 x 8
Squats 3 x 10
Straight Leg Dead Lift 3 x 8
Leg Extension 2 x 15
There she is bro, thanks very much for your help and setting it up
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10-31-2004, 09:33 PM #10
for monday, i would put incline d.b. presses after bench and take out the boards. 3 sets for flat, 3 sets for incl would look pretty **** good. you were the one complaining about having small arms. for tris, closegrips and skulls will get you their. for bis, i like how you lowered the sets. its up to you, but if you want big bis. i would do this
b.b curl-the king of bis 2 sets
incline d.b surl 1 set
preachers 1 set
hammers 1 set.
the bi routine above and this tri routine
cl. g 2 sets
skulls 2 sets is what got my arms up to 18 inches. and i am sill pretty young with alot more growin to do
lookin good
also, cables=not as much massLast edited by IronReload04; 10-31-2004 at 09:37 PM.
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11-02-2004, 01:01 AM #11
i think u should add more for ur tri. its the muscle that makes ur arms the biggest. do weighted dips, close grip bench and maybe overhead extensions or pull downs..
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11-02-2004, 07:53 AM #12Associate Member
- Join Date
- Jun 2004
- Posts
- 270
Originally Posted by IronReload04
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11-07-2004, 09:27 PM #13
WOW, I switch up and my Biceps didnt hurt the next day but on 2nd and 3rd they felt like they were ripped into upon the peaks...
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