My New Workout What Do You Think

[wrstlr69sdnl]

Tell me what you guys think just something I put together

Day 1 Chest

Flat Bench Barbell (4 Sets)
15-10-8-5

Flat Bench Dumbbelll flys (4 Sets)
10-10-10-10

Decline Bench Barbell (4sets)
10-8-5-2

Incline Bench Barbell (4sets)
12-10-8-5

D-Bell Pullover (2sets)
10-10

CableCrossovers (4sets)
10-10-10-10

Day 2 Back/abs

Pull-ups (4sets)
15-10-10-to failer with spotter on last set

D-Bell row 4 sets
10-10-10-10

Lat Pulldown 4 sets
10-10-10-10

Cable Crunches 3sets
till failer each time

Pull-Ups with spoter till failer each time

Day 3 Shoulders/traps

Military Press 4 sets
10-10-10-10

Front Military 4 sets
10-10-10-10

D-Bell Press 4 sets
10-10-8-5

D-Bell Shrugs 4 sets
10-10-10-10

Powercleans 4 sets
10-10-10-10

Day 4 Legs/abs

Squats 4 sets
15-12-10-8

Hex Squat 4 sets
15-12-10-8

B-Bell Lungs 4 sets
10-10-10-10

Leg Press 4 sets
10-10-10-10

Deadlift 4 sets
12-10-8-5

100 crunches & 100 v-ups & another 100 crunches

Day 5 Bi's/Tri's

Preacher Curl 4 sets
12-12-10-8 while adding weight on third and fourth set

Hamer Curls 4 sets
10-10-10-10

Iso-curls 4 sets
10-10-8-12 adding weight to my 3rd and decreasing weight on 4th

Scull Crushers 4 sets
10-10-10-10

Becnch Dips 4 sets
10-10-10-10 w 45lbs weight might add more on last 2 sets but just enough so I can still nock out me 10 reps

Rop pull downs
10-10-10-10

Day 6 & 7 Rest

I will be on a gram and a half diet low carb and Low fat intake Tell me what you guys think I am going to stay with this for at least a month and if it works good ill stick with it for another then change my workout. This is for a class assignment so I through it together tell me what you guys think what I need to change all that good stuff thanks

[Decoder]

I would throw more incline for chest. Also Throw in more dropset's and super set's. that's what got me my size.

[willpharmd]

Well, if your goal is to build mass:
I would add some more rows to the back workout. You only have one exercise for the middle and upper back, but 3 exercises for lat width (2 sets of pull ups and lat pulldowns). For your leg workout, I assume u mean stiff leg deadlifts, but I'd throw in some leg curls too for those hamstrings. Also don't forget about forearms and calves. I suggest training calves 2-3 times a week.

I also agree with decoder. Dropsets and supersets r a good way to shock the muscles

[saboudian]

Dude, u are making your workouts way too complex. Unless you got really shitty intensity, then thats way too much. I know some guys love the pump and working out in the gym, but sometimes you have to know when enough is enough. It's like screwin a bitch and then stoppin after 2min.

[wrstlr69sdnl]

Originally posted by saboudian
Dude, u are making your workouts way too complex. Unless you got really shitty intensity, then thats way too much. I know some guys love the pump and working out in the gym, but sometimes you have to know when enough is enough. It's like screwin a bitch and then stoppin after 2min.

I have done this workout for a week but I am thinking of changing it as to it being to much I can handle it I like to be leaving the gym bearly moving as to screwing a bitch for 2 min. man thats like 2 hours for me you can go for a while

[saboudian]

If you're intensity is that high you won't need that many sets to leave the gym barely moving.

I think you misinterpreted my lil analogy. I know how good the pump feels, but sometimes if you have to know when its enough and when your muscle is fully exhausted to prevent overtraining. It feels like u're screwin a bitch and then stoppin after 2 min even though u could go for a couple more hours.

[wrstlr69sdnl]

oops thats what you meant sorry about that

[wrstlr69sdnl]

So what excersizes should I cut down

[tie]

I thought this was a pretty good plan - might try it myself in fact. The only point I was going to mention was that on the Chest Day, you might want to change the flat bench barbell sets from 15-10-8-5 to 10-8-5-5 but increase the weight!

Tie

[skiboy]

cut out some compound movements, go heavier on squats and bench presses. if mass; is the goal pyramid 12, 8,4,4 lower reps and high intensity
peace dude

[Terinox]

I also think you are over training those muscle groups! Far too many exercises for Chest day! Cut it down to 3-4 exercises, maybe raise the sets to 5-6?