Results 1 to 11 of 11
  1. #1
    amstaf's Avatar
    amstaf is offline Associate Member
    Join Date
    May 2005
    Location
    iowa
    Posts
    243

    off 2 months /too much to start/CRITIQUE

    do you fellas think this is to much to start back with ? MON. FLAT BENCH 4 SETS , incline 4 sets ,flat flys 4 sets/pec deck, cable crossovers 4 sets, pushdowns 4 sets, reverse pulldowns 4 sets, lying tricep ext. 4 sets TUES. bent rows 4 sets,low pully rows 4 sets,lat pulldowns 4 sets,dumbell rows 4 sets,reverse grip pulldowns 4 sets, shrugs 4 sets, abs WED. off THURS. squats 4 sets, leg press 4 sets, leg ext. 4 sets, leg curl 4 sets, stiff leg deadlift 4 sets, standing calf raises 4 sets FRI.shoulder press 4 sets, dumbell shoulder press 4 sets, side lateral raises 4 sets, ez bar curl 4 sets, dumbell curl 4 sets, cable curl 4 sets To ME THIS SEEMS LIKE IM GONNA NEED TO BRING FOOD TO THE GYM WITH ME WHAT DO YOU ALL THINK

  2. #2
    amstaf's Avatar
    amstaf is offline Associate Member
    Join Date
    May 2005
    Location
    iowa
    Posts
    243
    Hello Hello

  3. #3
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
    Join Date
    Mar 2005
    Location
    uk/ south east
    Posts
    4,535
    Exercises I would drop

    pec deck
    cable crossovers
    Pushdowns, or change for close grip
    reverse pulldowns
    low pully rows
    reverse grip pulldowns
    cable curl

    And I would drop some sets of to, if you’ve just had 2 months of that workout will kill you along with your CNS, leading to over training.



    it may look like this


    MON.
    FLAT BENCH 3 SETS,
    incline 3 sets
    flat flys 2-3 sets
    Close grip 2
    lying tricep ext. 3 sets

    TUES.
    bent rows 3 sets
    lat pulldowns 2
    sets,dumbell rows 2
    pull ups 3 sets
    shrugs 3-4 sets,abs

    WED. off

    THURS.
    squats 3 sets
    leg press 3 sets,
    leg ext. 3 sets
    leg curl 2 sets,
    stiff leg deadlift 2 sets
    standing calf raises 4 sets

    FRI.
    dumbell shoulder press 2-3 sets,
    side lateral raises 3 sets
    Anterior head reveres raise 3
    ez bar curl 3 sets,
    dumbbell curl 2 sets,
    Hammer curls 2-3
    Last edited by S.P.G; 11-23-2005 at 02:40 PM.

  4. #4
    Join Date
    Mar 2005
    Location
    parked in yo momma
    Posts
    526
    when i start back like that im a pus. i can last for about an hour then im bout to puke so i leave, but its been so long that it doesnt take much for your muscles to be sore for a week, which i always miss...

  5. #5
    amstaf's Avatar
    amstaf is offline Associate Member
    Join Date
    May 2005
    Location
    iowa
    Posts
    243
    i figured it would be to much i was just gonna cut it down to 2 sets for a couple of weeks then bump it up thanx SPITTEN yours looks alot better

  6. #6
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
    Join Date
    Mar 2005
    Location
    uk/ south east
    Posts
    4,535
    Quote Originally Posted by amstaf
    thanx SPITTEN yours looks alot better

  7. #7
    amstaf's Avatar
    amstaf is offline Associate Member
    Join Date
    May 2005
    Location
    iowa
    Posts
    243
    my bad thanking the wrong person sorry and thank you S.P.G your workout loks alot better next time ill read a little closer

  8. #8
    amstaf's Avatar
    amstaf is offline Associate Member
    Join Date
    May 2005
    Location
    iowa
    Posts
    243

    Talking

    Quote Originally Posted by S.P.G
    yea id be scratchin my head too

  9. #9
    *Narkissos*'s Avatar
    *Narkissos* is offline Anabolic Member
    Join Date
    May 2004
    Location
    Barbados
    Posts
    16,240
    Why is that people always start with chest when they come off a lay-off?

    Imo..your split after a layout should start with legs...

  10. #10
    *Narkissos*'s Avatar
    *Narkissos* is offline Anabolic Member
    Join Date
    May 2004
    Location
    Barbados
    Posts
    16,240
    That's a hella lot of exercises

    Quote Originally Posted by amstaf
    do you fellas think this is to much to start back with ? MON. FLAT BENCH 4 SETS , incline 4 sets ,flat flys 4 sets/pec deck, cable crossovers 4 sets, pushdowns 4 sets, reverse pulldowns 4 sets, lying tricep ext. 4 sets
    drop the cable cross-overs and the reverse pulldowns.


    Quote Originally Posted by amstaf
    TUES. bent rows 4 sets,low pully rows 4 sets,lat pulldowns 4 sets,dumbell rows 4 sets,reverse grip pulldowns 4 sets, shrugs 4 sets, abs
    If you can chin...drop the pulldowns and reverse pulldowns and do bodyweight/weighted chins

    You've got 3 rowing movements in there...cut it back to 1 or 2

    Add a deadlift.

    It's arguable that shrugs won't need to be done after deadlifts cus they hit traps effectively. Reduce the number or sets of shrugs to 2 or 3.

    Back: Chins x 4, deadlifts x 4, barbell row x 3, low-pulley row x 3, shrugs x 2, abs

    Quote Originally Posted by amstaf
    WED. off
    Good

    Quote Originally Posted by amstaf
    THURS. squats 4 sets, leg press 4 sets, leg ext. 4 sets, leg curl 4 sets, stiff leg deadlift 4 sets, standing calf raises 4 sets
    That's a lot of exercises...namely front thigh exercises. I don't see the point of leg-extensions that late in a program. I'd suggest dropping 'em.

    When i do leg-presses and squats in the same session i do leg-presses first...to warm up my hip/glute/ham areas effectively for squatting.

    To someone that hasn't been training as long as i have i'd advise against including the two in the same session. I'd suggest you choose between the two. Either squats or leg-presses. My preference is squats.


    Quote Originally Posted by amstaf
    FRI.shoulder press 4 sets, dumbell shoulder press 4 sets, side lateral raises 4 sets, ez bar curl 4 sets, dumbell curl 4 sets, cable curl 4 sets
    Drop one of the shoulder pressing exercises and do a bent lateral raise instead...

    Drop on of the bicep exercises... You really don't need to be doing so many exercises for a little bodypart like that


    Quote Originally Posted by amstaf
    To ME THIS SEEMS LIKE IM GONNA NEED TO BRING FOOD TO THE GYM WITH ME WHAT DO YOU ALL THINK
    Bring food to the gym?
    Nope.
    Go there...do whatcha gotta do...and go home

    Good luck

  11. #11
    amstaf's Avatar
    amstaf is offline Associate Member
    Join Date
    May 2005
    Location
    iowa
    Posts
    243
    thanx for such detail im gonna have a great day on monday should feel pretty damn good to get back in

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •