Could you guys please critique this?

**Aggression** · 03-21-2005, 06:45 PM

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

**Aggression** · 03-21-2005, 08:49 PM

How's it look fellas?

**getbig888** · 03-21-2005, 09:33 PM

IT looks like this!

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

**chicamahomico** · 03-22-2005, 03:18 AM

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.

**S.P.G** · 03-22-2005, 05:06 AM

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

**Dude-Man** · 03-22-2005, 06:35 AM

more reps for the squats imho. Mine didn't start responding well until i started moving into the 12-15 rep range.

**El Jugo Buen0** · 03-22-2005, 10:16 AM

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

**Hypertrophy** · 03-22-2005, 11:46 AM

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~