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  1. #1
    gr8gear's Avatar
    gr8gear is offline Associate Member
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    Aug 2005

    Training Critique

    Im 24 years old and have been reading around about training programs and methods for the last 5 years. Ive gained a ton of knowledge, but at the same time have gotten confused as hell. The biggest factor is that everybody is different and I understand this completely. My goals are to build a solid core, and hopefully one day being a f$%cking monster. I am starting back after a 1.5 year break. To date I am 6'3 and 185-190lbs, and have a target bulk weight of 225-240lbs. I know my caloric intake is going to be where the weight comes from, but the training/training intensity is what is going to put the calories to work. Heres the program i've come up with. My current routine is 2 on/1 off and 2on/2off (M,T,Th,F) and is as follows:

    Day 1- Pulldowns: 15,12,10
    BO Rows: 12,10,8,8,6
    Deadlifts: 12,10,8,8,6
    Squats: 12,10,8,8,6
    BB Curls: 3x8-10
    DB Curls: 3x8-10

    Day 2- Flat Bench: 12,10,8,8
    Incline Bench: 12,10,8,8
    DB Shoulder Press: 12,10,8,8
    Shrugs: 12,10,8,8
    Skull Crushers: 3x8-10
    Rope Extensions: 3x8-10

    Day 3- REST (abs at home)

    Sorry about the long post, but ITS GAME TIME! I need a workout thats gonna require me to be carried out the gym door on a stretcher. Let me know if this workout will help me reach my goals or if I am wasting my time. Any input will be greatly appreciated.
    Last edited by gr8gear; 08-30-2005 at 11:29 PM.

  2. #2
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    Mar 2005
    uk/ south east
    So your doing that routine Monday Tuesday off Wednesday then repeat thurs, fri, I’m just checking this is correct..

  3. #3
    gr8gear's Avatar
    gr8gear is offline Associate Member
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    Aug 2005
    Correct..I don this routine twice a week: M-day 1, T-day 2, W- off, Th-day 1, F-day 2, Sat&Sun-off, and then start over.

  4. #4
    gr8gear's Avatar
    gr8gear is offline Associate Member
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    Aug 2005

  5. #5
    Ejuicer's Avatar
    Ejuicer is offline Anabolic Member
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    Sep 2004
    Toronto, Ontario
    That routine needs a lot of work. You're doing more sets for your bi's then you are for your legs, doing too many sets per workout and doing too many bodyparts per workout.
    I would scrap the whole routine if I were you and do a 4 or preferably 5 day routine and space it out so you're doing 1 or 2 bodyparts at most per day so you can put more emphasize on each muscle group.

  6. #6
    TADOLFI's Avatar
    TADOLFI is offline Member
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    Aug 2005
    Always close to a gym
    This is only a model to get started as far as "being carried out on a stretcher"

    3 sets of 10 for everything.
    Do this for 4 - 6 weeks and then switch it up a little as far as the exercises.

    Day 1: Chest & Biceps
    flat bench
    barbell curls
    incline bench
    standing dumbbell curls
    flat bench fly's
    seated dumbbell curls

    Day 2: Legs & ABs
    calf raises
    leg press
    leg curls

    Day 3: Rest

    Day 4: Shoulders & Triceps
    shoulder presses with DB
    tricep kickbacks
    lateral raises
    tricep extensions
    front raises

    Day 5: Back
    dead lifts
    bent over dumbbell rows
    seated cable row - or cable pulldown
    (if no cables, do wide grip pull-ups)

    Day 6: Rest

    Day 7: Rest or start cycle again

    Be sure to work on your form with these so that you can make steady progress once you break in to a different routine.

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