Critique my new workout please

**Nworb** · 02-19-2005, 03:10 PM

I am 5 foot 9 inches, 208 pounds and 17 % bf. I am 19.
I am looking to get in shape for the summer. To be honest I’d love to have 6 pack abs. I have been working on my diet. I think I have the got that under control but I want to know what you all think of my workout:

Day 1 Chest
Bench 10 8 6 4
Fly 10 10 10
Incline 10 8 6 4
Deciline 10 8 6 4
Dips 10 10 10

Day 2 Legs
Squat 10 8 6 4
Leg Press 10 10 10
Leg Curl 10 10 10
Leg Extension 10 10 10
Calf Raise 12 12 12

Day 3 Back\Shoulders
Cable Lat Pull Down 10 10 10
Dead Lifts 10 10 10
Shoulder Press 10 10 10
Reverse Flies 10 10 10
Cable Rows 10 10 10
BB Rows 10 10 10
Shrugs 15 15 15
Wide Grip Pull ups 10 10 10

Day 4 Rest
1 Mile run
3-20 crunchs
3-15 low back
3-20 cruches

Day 5 Arms
bb stand curl 12 12 12
db stand curl 8 8 8
seat bb curl 12 12 12
pull ups 10 10 10
tris 12 12 12
tris 8 8 8
tris 12 12 12
Dips 10 10 10

Day 6 Rest
1 Mile run
3-20 crunchs
3-15 low back
3-20 cruches

Nightly
2-30 curnches
2-30 sides
20 leg raises
6" leg raise
thanks in advance
--Nworb

**Nworb** · 02-19-2005, 03:38 PM

I did not mean that i just want to look good for the summer, I mean that I do not intend to really bulk up too much. I am looking for that nice defined body.

**Big Poppa Pump** · 02-20-2005, 12:42 AM

Looks alright to me, however.. chest, legs, and back 3 days in a row is kinda rough. I'd maybe do something like this if you only want to train each muscle once a week:

Mon - Chest/tri's
Wed - Shoulders/Legs
Fri - Back/bi's

And just do your other stuff on the off days.
Also, if your doing that many reps, just make sure your going to failure every set.

Good Luck

**bigbodyjosh** · 02-20-2005, 01:06 AM

Thats what i would do...go til failure. I used to do a similar workout until i found the wonderful world of failure reps. That took me to another level. good luck

**nsa** · 02-20-2005, 02:17 AM

IMO you can't hit both legs and shoulders very hard, your cns won't be able to handle it if your doing heavy weights and working both groups hard.

I would go with:
day 1 chest/tris
day 2 back
day 3 abs
day 4 legs
day 5 shoulders
day 6 bis/abs
day 7 rest

**Nworb** · 02-20-2005, 10:13 AM

I will try and rework my workout to look more like the one that "Big Poppa" amd "nsa" suggest. I will also try and work it till failure.

However i am confused how do the reps go when u work to failure? Does it looke like 12-10-failure or failure-failure-failure?

(edit

Also do yall think i should add close grip bench onto workout?

**brew035** · 02-20-2005, 01:09 PM

Originally Posted by Nworb

I will try and rework my workout to look more like the one that "Big Poppa" amd "nsa" suggest. I will also try and work it till failure.

However i am confused how do the reps go when u work to failure? Does it looke like 12-10-failure or failure-failure-failure?

(edit

Also do yall think i should add close grip bench onto workout?

Add this to your tri workout:
I do close grip bench after I do brain crushers. Its called a superset. you do your reps on braincrushers(get a spotter) then right after that, do your close grip bench untill faliure.

AND DONT LOOSE YOUR FORM EVER.make sure your elbows never move on braincrushers.