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  1. #1
    negative resistance is offline New Member
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    critique my workout

    gonna try to pack on some mass so im trying to come up with some good exercises for my split. and im trying to stick to strictly compound movements.

    i will do about 5 exercises for 4 sets per day. meaning i wont do all 3 benches and then the 4 tricep exercises. i would only do 5 total

    day 1- chest/tris

    flat bench - barbell
    incline bench - barbell
    decline bench - barbell
    (sometimes use dumbells instead) - but i want to just stick to benching

    close grip bench
    overhead dumbell presses
    dips
    skull crushers

    day 2- back/bi's

    dead lifts
    bent over rows
    t bar rows
    pull ups

    barbell curls
    hammer curls
    wide grip preacher curls

    day 3 is off

    day 4 legs/abs


    squat
    leg press
    calf machines
    hamstring- hammer strength machine

    weighted situps
    weighted oblique bends

    day 5 shoulders/traps
    clean and jerk
    military press(barbell or dumbell sometimes)
    front barbell raises(like imagine holding a barbell for a shrug, but raising it to your chin)

    barbell shurgs
    dumbell shrugs

    day 6/7 off



    are there any big compound movements im missing or good ones i can add?

    is doing only 5 of those exercises for 4 sets on each day enough?

    and any other compound movemnt for biceps?

    any exercise i should take off?

    thanks to anyone who helps
    Last edited by negative resistance; 04-19-2005 at 07:53 PM.

  2. #2
    HOLLYWOOD's Avatar
    HOLLYWOOD is offline Senior Member
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    "front barbell raises(like imagine holding a barbell for a shrug, but raising it to your chin)" <----- these are called upright rows!

    too much volume for tris especially after chest, stick to 2 mass exercises and maybe 1 pushdown. I would just stick to the straight bar curls and hammers(like swole says) if you cant get the job done in 6 sets your not working hard enough. 1 press for shoulders, uprights, side laterals and something for the rear head. For back i would throw in weighted chins instead of pulldowns if your trying to pack on mass, nothing blasts the lats like those.

  3. #3
    negative resistance is offline New Member
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    Quote Originally Posted by HOLLYWOOD
    "front barbell raises(like imagine holding a barbell for a shrug, but raising it to your chin)" <----- these are called upright rows!

    too much volume for tris especially after chest, stick to 2 mass exercises and maybe 1 pushdown. I would just stick to the straight bar curls and hammers(like swole says) if you cant get the job done in 6 sets your not working hard enough. 1 press for shoulders, uprights, side laterals and something for the rear head. For back i would throw in weighted chins instead of pulldowns if your trying to pack on mass, nothing blasts the lats like those.
    thanks... what about doing 2 benches and then 3 of those tricep exercises? would that be over doing it?

    and is doing each exercise for 4 sets good enough?

  4. #4
    HOLLYWOOD's Avatar
    HOLLYWOOD is offline Senior Member
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    if your training natural i would go 9-12 heavy sets a for a bigger body part, and 6 for smaller.

  5. #5
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
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    Quote Originally Posted by HOLLYWOOD
    if your training natural i would go 9-12 heavy sets a for a bigger body part, and 6 for smaller.
    I agree, 15 tops for large and 9 tops for smaller.

  6. #6
    negative resistance is offline New Member
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    9-12 sets per exercise???? or reps per set???

  7. #7
    HOLLYWOOD's Avatar
    HOLLYWOOD is offline Senior Member
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    no no per bodypart!

  8. #8
    negative resistance is offline New Member
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    haha alright just checkin lol. and thanks!

  9. #9
    Hypertrophy's Avatar
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    Quote Originally Posted by HOLLYWOOD
    no no per bodypart!
    Yeah, Like 3 sets for each exercise, 4 different exercises, which equals 12 total sets for that muscle!

  10. #10
    Unoid is offline Member
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    doing bi's and back the enxt day after chest/tries doens't seem to smart to me.
    I know wehn I work chest/tries and shoudlers real hard I'm too sore and torn down to do bis/back and shrugs, too much muscle use of the sore group.

    I lift upper body twice a week, Pull days, bis,back,shrugs, then 1/2 a week later do the pushes, chest,tries,shoulders.

    Resting more for your upper body might help you work out harder.

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