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  1. #1
    BigT32 is offline New Member
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    Critique my workout

    Alright guys I walk out of the gym And dont feel Sh**.I train pretty hard but my routine has become not so much of an a** kicker like it used to be. Here it is let me know what you think and what I could do to change it up, Thanx.

    Chest-
    Bench press Dumbell Bench Cable crossovers Pec deck
    2sets of 6 3 sets of 10 3 sets of 10 3sets of 10
    2sets of 4
    2sets of 2

    Dumbell flys
    3 sets of 10

    Biceps-
    Strait bar curls 21's Seated dumbell strait bar cable curls
    4 sets of 10-12 3 sets 3 sets of 8-10 3 sets of 10-12

    rope curls Preacher curls
    3 sets of 10-12 3 sets of 10-12

    Triceps-
    Skull crushers superset with close grip bench and strait bar extentions(on lat machine) 3 sets of 10 each

    rope push downs tricep dumbell extensions super set with dips
    3 sets of 10 3 sets of 10 each

    Shoulders-
    Lateral raises super set with front raises and high pulls
    3 sets of 10 each

    Arnolds Military press
    3 sets of 10 3 sets of 10

    Back-
    Behind neck lat pulls Lat pulls lat pull machine
    2 sets of10 2 sets of 10 3 sets of 10
    seated pulls with cable dumbell lawnmower pulls shrugs
    3 sets of 10 3 sets or 12 3 sets of 12-15

    Legs I work till I vomit most times so Im ok on that. Please any info will help. This has gotten too easy I want to get sick from working out too hard. Thank you

  2. #2
    wolfyEVH's Avatar
    wolfyEVH is offline Anabolic Member
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    i dont see any deadlifts and i hope you were doing squats for legs.......do your lat pulldowns towards the top of your chest, not behind the neck.......i'd stick to heavy compound movements like deads, squats, heavy rows, bench, etc......lower your rep range as well.......muscle hypertrophy ideally happens with heavy weight and low reps.....like 4-6 range

    not enough exercises for back IMO......looks as though you're concentrating more on isolation exercises rather than compound exercises for the larger, more important muscles, like the back....

  3. #3
    BigT32 is offline New Member
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    I agree I need more back workouts and shoulders also. I do so much sh** for legs Im not worried about that I can barely walk after a leg workout.

  4. #4
    wolfyEVH's Avatar
    wolfyEVH is offline Anabolic Member
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    Quote Originally Posted by BigT32
    I agree I need more back workouts and shoulders also. I do so much sh** for legs Im not worried about that I can barely walk after a leg workout.

    but do you do squats??

    also, why did you double post this???

    critique my workout

  5. #5
    BigT32 is offline New Member
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    To the steroid questions? IF thats what your asking its because more people visit the steroid questions forum. I do Squats 5 sets of 5-8, Deep squats 3 sets of 8, Leg press 3 sets of 10-12, calf raises, 4 sets of 20-25, leg curls 3 seats of 8-10, leg extentions 3 sets of 8-10, strait leg dead lifts 4 sets of 10-12.

  6. #6
    wolfyEVH's Avatar
    wolfyEVH is offline Anabolic Member
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    way too many exercises for legs bro

  7. #7
    BigT32 is offline New Member
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    I usually eliminate one major excercise ex. I will trade leg presses for deep squats or vise versa.

  8. #8
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    Quote Originally Posted by BigT32
    Alright guys I walk out of the gym And dont feel Sh**.I train pretty hard but my routine has become not so much of an a** kicker like it used to be. Here it is let me know what you think and what I could do to change it up, Thanx.

    Chest-
    Bench press Dumbell Bench Cable crossovers Pec deck
    2sets of 6 3 sets of 10 3 sets of 10 3sets of 10
    2sets of 4
    2sets of 2

    Dumbell flys
    3 sets of 10

    Biceps-
    Strait bar curls 21's Seated dumbell strait bar cable curls
    4 sets of 10-12 3 sets 3 sets of 8-10 3 sets of 10-12

    rope curls Preacher curls
    3 sets of 10-12 3 sets of 10-12

    Triceps-
    Skull crushers superset with close grip bench and strait bar extentions(on lat machine) 3 sets of 10 each

    rope push downs tricep dumbell extensions super set with dips
    3 sets of 10 3 sets of 10 each

    Shoulders-
    Lateral raises super set with front raises and high pulls
    3 sets of 10 each

    Arnolds Military press
    3 sets of 10 3 sets of 10

    Back-
    Behind neck lat pulls Lat pulls lat pull machine
    2 sets of10 2 sets of 10 3 sets of 10
    seated pulls with cable dumbell lawnmower pulls shrugs
    3 sets of 10 3 sets or 12 3 sets of 12-15

    Legs I work till I vomit most times so Im ok on that. Please any info will help. This has gotten too easy I want to get sick from working out too hard. Thank you
    I think that routine has to many exercises, drop the shaping movements crossovers pec, deck, rope bicep curls,ect, ect, you seem to be supersetng a lot, this is a (shocking) method use it when you hit a sticking point remember more is not better in this game, if you are a monster superset, dropset, till you die, but if your not that advanced keep it basic..just MO

  9. #9
    brew035's Avatar
    brew035 is offline Associate Member
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    Getting sick will not make you stronger nor will overtraining. Do a search for workouts in this forum and you will see what a normal workout looks like.
    You most likely feel tired or lathargic with all the overtraing you do. Not unless its all with light weight.
    What are you goals and stats? Do you want to gain lean muscle, mass, or loose weight ect.......

  10. #10
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    Way too much training going on. For one, 21's on your biceps every workout wont get you sh*t for mass, especially on top of all those other movements.

  11. #11
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    Quote Originally Posted by stayinstacked
    Way too much training going on. For one, 21's on your biceps every workout wont get you sh*t for mass, especially on top of all those other movements.
    agreed.....

  12. #12
    taiboxa's Avatar
    taiboxa is offline "Vanity Redefined" ~VET~
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    read some posts around here and look at wat others are doing.

  13. #13
    BigT32 is offline New Member
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    I just feel like I need to do a bunch of sh** to really feel a burn and feel like I accomplished something. If I dont get tired or sore I dont feel like I worked hard enough.
    Stats-
    5'11" 202 10% bf

  14. #14
    taiboxa's Avatar
    taiboxa is offline "Vanity Redefined" ~VET~
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    Less is more
    live by it

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