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  1. #1
    CheckerChest's Avatar
    CheckerChest is offline Junior Member
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    Please Critique my Workout

    23 yo 6'4" 235 lbs

    Diet pretty clean, 200-250 grams of protein daily and about 2500-3000 calories

    Monday - Chest/Back/core
    Tuesday - Legs/cardio
    Wednesday- OFF
    Thursday - Tri/Bi/Core
    Friday - Shoulders/Cardio
    Sat/Sun - OFF

    I do 3-4 Sets of each muscle group a week and im not too strict on sticking to my cardio but cardio's for cowards right? haha

  2. #2
    JAYROD's Avatar
    JAYROD is offline Senior Member
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    looks good. do you superset you chest and back? how many sets per mucsle group?

  3. #3
    hardgainer12's Avatar
    hardgainer12 is offline Senior Member
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    looks good to me! I cant do cardio after i do legs! How do you do that?

  4. #4
    Canadiantiger's Avatar
    Canadiantiger is offline Associate Member
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    Quote Originally Posted by CheckerChest
    23 yo 6'4" 235 lbs

    Diet pretty clean, 200-250 grams of protein daily and about 2500-3000 calories

    Monday - Chest/Back/core I WOULD PUT BACK BY ITSELF AND SHOULDERS WITH CHEST (FRONT AND SIDE DELTS)
    Tuesday - Legs/cardio
    Wednesday- OFF
    Thursday - Tri/Bi/Core I WOULD MOVE THIS TO FRIDAY AND DO BACK THURSDAY
    Friday - Shoulders/Cardio THIS WOULD BECOME BACK/REAR DELTS/ TRAPS
    Sat/Sun - OFF

    I do 3-4 Sets of each muscle group a week and im not too strict on sticking to my cardio but cardio's for cowards right? haha
    AS FAR AS TOTAL SETS I WOULD LEAN MORE TOWARDS;
    CHEST 8-9 sets
    BACK 14-16 sets
    LEGS 14-16 sets
    BICEPS 6-8 sets
    TRICEPS 6-8 sets
    SHOULDERS 8-9 sets


    * This is only my opinion and some might disagree however I believe it is a good starting and can be adjust to you personally as you go along.
    * I believe putting to smaller muscle groups together like chest and shoulders makes sense the deltoids are recruited some when doing chest therefore a little preexhausted.
    * I would do back by itself since it is a very large muscle group.

    Good Luck and

  5. #5
    Flexor is offline Banned
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    I agree with Tiger

  6. #6
    CheckerChest's Avatar
    CheckerChest is offline Junior Member
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    Sorry Tiger, TOTAL mis-print on my part, i meant i do 3-4 Excercises per muscle group a week consisting of 9-12 Sets total....

    JayRod, i have tried supersetting chest and back, not really a fan of it.

    ..and HARDGAINER i love doing cardio after legs, it gets the blood flowing in there and makes for better recovery times in my experiences, not nearly as sore for the next few days.

    Thanks for all your Feedback guys

  7. #7
    Pinnacle's Avatar
    Pinnacle is offline AR-Hall of Famer ~ Cocky motherF*cker!
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    Quote Originally Posted by CheckerChest
    23 yo 6'4" 235 lbs

    Diet pretty clean, 200-250 grams of protein daily and about 2500-3000 calories

    Monday - Chest/Back/core
    Tuesday - Legs/cardio
    Wednesday- OFF
    Thursday - Tri/Bi/Core
    Friday - Shoulders/Cardio
    Sat/Sun - OFF

    I do 3-4 Sets of each muscle group a week and im not too strict on sticking to my cardio but cardio's for cowards right? haha
    I don't really care for that at all.I can't see how you can work your chest,and go full intensity into a back routine.
    I def wouldn't do cardio after training legs.You might think it's a good idea,but it's not.You'd be better off doing cardio the day after legs(active recovery).
    I'd do something like this :

    Mon : Back/Bi's
    Tues : Chest/Tri's
    Wednes :Off
    Thur : Quad/Ham
    Fri : Cardio
    Sat : Delts/calves/abs
    Sun : Off

    I would also focus on low volume,high intensity.Some muscle groups don't need the 9-12 sets you are doing.
    You can blast your Tri's/Bi's/Delts/calves/Abs only using 6 sets.As long as the intensity is there.Why expend all your energy in the gym?That's less you'll have for the vital recovery stage.

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