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  1. #1
    Aggression is offline Member
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    Could you guys please critique this?

    How does this look? I'm 6' 215 25 years old. I'm not taking any anabolics. Not even creatine. Just the basics (whey+dex, casein+flax, vit c, multi v caps). I'm just coming back from a long layoff.

    Four days a week (Increase weight each set. Last set will be to failure but trying to reach desired reps + more)

    Day 1 Mon

    Flat bench press 10,8,6
    Incline bench press 10,8,6
    Flat flys 10,8,6
    Overhand pushdowns (straight bar) 10,8,6
    4 way neck machine 3x12

    Day 2 Tues

    Squats 3x5
    Deads 3x5
    Leg extensions 10,8,6
    Leg curls 10,8,6
    Shrugs (with trap bar) 10,8,6

    Weds
    OFF

    Day 3 Thurs

    Seated shoulder press 10,8,6
    Wide grip upright rows 10,8,6
    Seated side lateral raises 10,8,6
    Seated reverse flys 10,8,6
    Seated rear rotator cuff exercise 12,10,8

    Day 4 Fri

    Seated cable rows (v-bar) 10,8,6
    Close grip lat pulldowns (v-bar bar) 10,8,6
    Wide grip lat pulldowns 10,8,6
    Straight bar preacher curls 10,8,6
    Incline hammer curls 10,8,6

    Sat and Sun OFF
    Last edited by Aggression; 03-21-2005 at 06:48 PM.

  2. #2
    Aggression is offline Member
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    How's it look fellas?

  3. #3
    getbig888 is offline Senior Member
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    IT looks like this!
    Quote Originally Posted by Aggression
    How does this look? I'm 6' 215 25 years old. I'm not taking any anabolics. Not even creatine. Just the basics (whey+dex, casein+flax, vit c, multi v caps). I'm just coming back from a long layoff.

    Four days a week (Increase weight each set. Last set will be to failure but trying to reach desired reps + more)

    Day 1 Mon

    Flat bench press 10,8,6
    Incline bench press 10,8,6
    Flat flys 10,8,6
    Overhand pushdowns (straight bar) 10,8,6
    4 way neck machine 3x12

    Day 2 Tues

    Squats 3x5
    Deads 3x5
    Leg extensions 10,8,6
    Leg curls 10,8,6
    Shrugs (with trap bar) 10,8,6

    Weds
    OFF

    Day 3 Thurs

    Seated shoulder press 10,8,6
    Wide grip upright rows 10,8,6
    Seated side lateral raises 10,8,6
    Seated reverse flys 10,8,6
    Seated rear rotator cuff exercise 12,10,8

    Day 4 Fri

    Seated cable rows (v-bar) 10,8,6
    Close grip lat pulldowns (v-bar bar) 10,8,6
    Wide grip lat pulldowns 10,8,6
    Straight bar preacher curls 10,8,6
    Incline hammer curls 10,8,6

    Sat and Sun OFF
    j/k bro but i think its looks ok

  4. #4
    chicamahomico's Avatar
    chicamahomico is offline Respected Member
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    I think its a great program (I'm a 6-8-10 fan what can I say) but I would always do legs on Monday after 2 days rest unless you feel your lower body is more developed and are trying to focus on chest.

  5. #5
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    Quote Originally Posted by Aggression
    How does this look? I'm 6' 215 25 years old. I'm not taking any anabolics. Not even creatine. Just the basics (whey+dex, casein+flax, vit c, multi v caps). I'm just coming back from a long layoff.

    Four days a week (Increase weight each set. Last set will be to failure but trying to reach desired reps + more)

    Day 1 Mon

    Flat bench press 10,8,6
    Incline bench press 10,8,6
    Flat flys 10,8,6
    Overhand pushdowns (straight bar) 10,8,6
    4 way neck machine 3x12

    Day 2 Tues

    Squats 3x5
    Deads 3x5
    Leg extensions 10,8,6
    Leg curls 10,8,6
    Shrugs (with trap bar) 10,8,6

    Weds
    OFF

    Day 3 Thurs

    Seated shoulder press 10,8,6
    Wide grip upright rows 10,8,6
    Seated side lateral raises 10,8,6
    Seated reverse flys 10,8,6
    Seated rear rotator cuff exercise 12,10,8

    Day 4 Fri

    Seated cable rows (v-bar) 10,8,6
    Close grip lat pulldowns (v-bar bar) 10,8,6
    Wide grip lat pulldowns 10,8,6
    Straight bar preacher curls 10,8,6
    Incline hammer curls 10,8,6

    Sat and Sun OFF
    Looks ok to me, some pull-ups on back day would be good. nice to see some rotator cuff exercise in your program

  6. #6
    Dude-Man's Avatar
    Dude-Man is offline Anabolic Member
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    more reps for the squats imho. Mine didn't start responding well until i started moving into the 12-15 rep range.

  7. #7
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    do 4 sets per exercise, and if it works for you i guess dont change it but I've always felt it's a waste to do chest/tri's on the same day or back/bi's on the same day

  8. #8
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
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    I don't like your exercise selection, of course, that doesn't mean anything~
    For triceps, I recommend a big compund movement to finish, not pressdowns. Probably Skulls for variation as compared to close grip bench since you are doing chest anyhhow. Skipping onto back. Maybe some bar bent rows, or weights pull-ups. Don't waste your time with two different variation of pulldowns, one is sufficient. Wide grip overhand~

  9. #9
    Aggression is offline Member
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    How do my sets and reps look?

  10. #10
    Aggression is offline Member
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    Could Swole or anyone else comment on this?

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