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  1. #1
    Motion's Avatar
    Motion is offline Associate Member
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    Critique workout

    I'm 24, 5'10 175 lbs. I'm looking to add a little bulk but mainly looking for definition. I finally decided to try the "Each bodypart once a week" style routine after reading many opinions on this board. I've been doing it for about 3 weeks now and I'm happy with the results so far. Just wanted to get some input and advice. My workout looks like this:

    Monday- Chest/Tri's
    Bench 3 sets 10/8/6
    Flys 3x10
    Pullovers 3x10
    Tricep Ext. 3x10
    Pushdowns 3x10

    Tuesday- Legs
    Squats 3x10
    Calf Raises 3x10
    Leg Curls 3x10
    Leg Press 3x10

    Wed.- Off

    Thursday- shoulders
    Shoulder Press 3x10
    Upright Row 3x10
    Lateral Raises 3x10
    Delt Rows 3x10

    Friday- Off

    Saturday- Back/Bi's
    Lat Pulldowns 3x10
    Seated Row 3x10
    Deadlift 3x10
    Curls 3x10
    Reverse Curls 3x10

    Sunday- Off

    Cardio- Every morning - 45 mins on treadmill incline 3 mph


    Opinions? Advice?


    Thx

  2. #2
    Motion's Avatar
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    Is it okay to do cardio everyday? I've noticed alot of people only do it a couple days a week.

  3. #3
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    Looks pretty good to me. I'd throw in 3 more sets of both bi's and tri's though..i try to get around 9 sets of each (for bi's I suggest barbell curls, and for tri's I suggest skull crushers). Actually, now that I look, I'd add another 3 sets to chest and back as well. I personally like to do 12-15 sets for bigger muscles, and 9-12 sets for smaller muscles. Also, I'd add some form of incline bench to your chest routine, I usually do dumbells, but barbell is good also. Are you going up in weight on every set? If not, you should...try something like 10,8,6 instead of 10,10,10. Just my 2 cents, hope that helps. good luck.

  4. #4
    phwSSJ's Avatar
    phwSSJ is offline Banned
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    I personally like to do 4 sets at each station instead of three.

    Also start with the hardest exercises first. And with each workout start with the highest weigt first.

    Also, if you are trying to just work each muscle twice a week...I would increase the volume of your workout more sets and more exercises. Nutrition is also very important..do not neglect that!

  5. #5
    JAYROD's Avatar
    JAYROD is offline Senior Member
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    your stats are very similar to mine. do you need cardio to stay lean at yout weight? your workout looks very good but i'd change it up every once in a while, like chin-ups instead of lat pulldowns or switching the bar for dumbells for some movements or vice-versa, changing reps, you get the idea. stick with it, eat smart. good luck.

  6. #6
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    Quote Originally Posted by Motion
    I'm 24, 5'10 175 lbs. I'm looking to add a little bulk but mainly looking for definition. I finally decided to try the "Each bodypart once a week" style routine after reading many opinions on this board. I've been doing it for about 3 weeks now and I'm happy with the results so far. Just wanted to get some input and advice. My workout looks like this:

    Monday- Chest/Tri's
    Bench 3 sets 10/8/6
    Flys 3x10
    Pullovers 3x10
    Tricep Ext. 3x10
    Pushdowns 3x10

    Tuesday- Legs
    Squats 3x10
    Calf Raises 3x10
    Leg Curls 3x10
    Leg Press 3x10

    Wed.- Off

    Thursday- shoulders
    Shoulder Press 3x10
    Upright Row 3x10
    Lateral Raises 3x10
    Delt Rows 3x10

    Friday- Off

    Saturday- Back/Bi's
    Lat Pulldowns 3x10
    Seated Row 3x10
    Deadlift 3x10
    Curls 3x10
    Reverse Curls 3x10

    Sunday- Off

    Cardio- Every morning - 45 mins on treadmill incline 3 mph


    Opinions? Advice?


    Thx
    Hay whatís up bro,,, some things id say about this routine.

    1 no incline on chest?
    2 you could change the pushdown for skullkrushers.
    3 could change the pullover for decline or incline on chest.
    4 change the pull downs for pullups.
    5 if your trying to bulk (even a little) limit the cardio 3 times a week.
    5 cutting is more about diet than Anaerobic training.
    6 donít try to bulk and cut at the same time.
    JMO

  7. #7
    Motion's Avatar
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    Thanks for all the advice guys, its greatly appreciated.

  8. #8
    juicyr6's Avatar
    juicyr6 is offline Junior Member
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    looks good as it is...no need for more sets for the smaller muscle groups.
    just as it is will do fine.
    as far as cardio goes well that really depends on your exact goals

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