Questions on my workout

[thomaskstewart]

Raging1- mentioned something about doing the work so here it is my whole breakdown

Monday

Squats 5X5
Deadlifts 5X5
Cleans 2X8-10
-Super Set with-
Weighted Wide-grip Pull-ups 2X8-10
Weighted Chin-ups 2X8-10
-Super Set with-
T-bar Rows 2X8-10
BB Front Shrugs 2X8-10

Wednesday

Flat Bench Press 5X5
Incline BB Press 2X8-10
Incline DB Press 2X8-10
Close-grip Bench Press 5X5
Weight Dips 2X8-10
Skull Crushers 2X8-10

Friday

Squats 5X5
Deadlifts 5X5
Cleans 2X8-10
Military Press 5X5
Lying Lateral Raise 2X8-10
-Super Set with-
Reverse Incline Flies 2X8-10
BB Rear Shrugs 2X8-10

Tu&Th - Abs & light cardio

BTW I'm planning on bulking with a good diet but no juice

[FireGuy]

I would make Monday or Friday back day and the other one leg day. Chest and Tri's are fine on Wednesday. With that in place I would add in shoulder/biceps on Tues, Thurs or Sunday.

I like the basic exercises you have choosen for each bodypart.

[ranging1]

Raging1- mentioned something about doing the work so here it is my whole breakdown

Monday

Squats 5X5
Deadlifts 5X5
Cleans 2X8-10
-Super Set with-
Weighted Wide-grip Pull-ups 2X8-10
Weighted Chin-ups 2X8-10
-Super Set with-
T-bar Rows 2X8-10
BB Front Shrugs 2X8-10

Wednesday

Flat Bench Press 5X5
Incline BB Press 2X8-10
Incline DB Press 2X8-10
Close-grip Bench Press 5X5
Weight Dips 2X8-10
Skull Crushers 2X8-10

Friday

Squats 5X5
Deadlifts 5X5
Cleans 2X8-10
Military Press 5X5
Lying Lateral Raise 2X8-10
-Super Set with-
Reverse Incline Flies 2X8-10
BB Rear Shrugs 2X8-10

Tu&Th - Abs & light cardio

BTW I'm planning on bulking with a good diet but no juice

i see your training squats and deadlift twice a week?

personaly i couldnt recover fully from that type of volume, thats alot of deadlifting and squating, especially considering after deadlifting and squating friday, your going to do the same on a monday? thats not enough break for a totoal of 10 sets between the 2 exercises

though i do see your aiming towards strength by the looks of it?


if this was my workout i would reconstruct it like this




Monday

Squats 5x5
Flat Bench Press 5X5
Incline BB Press 2X8-10
Incline DB Press 1X8-10
decline bench press 1x8-10

Wednesday

Cleans 2X8-10
Military Press 5X5
Lying Lateral Raise 2X8-10
Close-grip Bench Press 5X5
Weight Dips 2X8-10
Skull Crushers 2X8-10


Friday

Deadlifts 5X5
Weighted Wide-grip Pull-ups (drop sets maybe?) 2X8-10
Weighted Chin-ups 2X8-10
-Super Set with-
T-bar Rows 2X8-10
Barbell rows 2x8-10
Reverse Incline Flies 2X8-10
BB Front Shrugs 3X8-10


this gives good rest between secondary muscles

deadlifts and squats are seperated

chest is seperated away from triceps and shoulders, so no shoulder or tricep fatigue will weaken your workout

triceps and shoulder are put together AFTER chest so they have time to recover before they are stimulated form your chest workout

the volume is also better structured, that way some workouts dont take ALOT longer then others

i put reverse incline flys (rear delts) on back day becuase they are stimulated on back workouts, and training them seperatly could hinder your back development

back is put on friday becuase this gives you the weekend to recover since back is a very intense workout

also i put less incline work in your chest workout becuase ur training front deltoids 2 days later, so i tried to avoid overtraining your front delts

[thomaskstewart]

Hey thanks a lot for the advice.

This is my third week on this routine.

I really wanted to kind of 3 day it during school but I think you're right.

I've never really combined major muscle groups before and I don't like it mainly for the reasons which you provided... don't feel like I'm getting enough leg work done as my back is getting most of the benefit on monday and shoulders on friday.

I think I will change to this:

Monday

Box Squat 5X5
BB Hack Squat 2X8-10
Leg Press 3X8-10
Glute-Ham-Gastroc Raise 3X10-12
Standing Calf Raise 3X15

Tuesday

Flat Bench Press 5X5
Incline BB Press 2X8-10
Incline DB Press 2X8-10
Close-grip Bench Press 5X5
Weight Dips 2X8-10
Skull Crushers 2X8-10
Wrist Curl 3X15

Thursday

Deadlifts 5X5
Weighted Wide-grip Pull-ups 2X8-10
-Super Set with-
T-bar Rows 2X8-10
BB Front Shrugs (slow) 2X8-10
-Super Set with-
DB Shrugs (rhythmic) 2X8-10
Weighted Chin-ups 2X8-10
Seated Incline DB Curl 2x8-10
DB Concentration Curl 2X8-10

Friday

Military Press 5X5
Front Raise 3x8-10
Lying Lateral Raise 3X8-10
Reverse Incline Flies 3X8-10
Seated Calf Raise 3X15
Thor's Hammer 3X15

Well that's my rendition anyways.

What do you think?

TK

[thomaskstewart]

Oh crap that was in reply to Fireguy1

I guess I took too long hahaha

Yeah I like your rendition alot better Ranging1

[stevey_6t9]

Hey thanks a lot for the advice.

This is my third week on this routine.

I really wanted to kind of 3 day it during school but I think you're right.

I've never really combined major muscle groups before and I don't like it mainly for the reasons which you provided... don't feel like I'm getting enough leg work done as my back is getting most of the benefit on monday and shoulders on friday.

I think I will change to this:

Monday

Box Squat 5X5
BB Hack Squat 2X8-10
Leg Press 3X8-10
Glute-Ham-Gastroc Raise 3X10-12
Standing Calf Raise 3X15

Tuesday

Flat Bench Press 5X5
Incline BB Press 2X8-10
Incline DB Press 2X8-10
Close-grip Bench Press 5X5
Weight Dips 2X8-10
Skull Crushers 2X8-10
Wrist Curl 3X15

Thursday

Deadlifts 5X5
Weighted Wide-grip Pull-ups 2X8-10
-Super Set with-
T-bar Rows 2X8-10
BB Front Shrugs (slow) 2X8-10
-Super Set with-
DB Shrugs (rhythmic) 2X8-10
Weighted Chin-ups 2X8-10
Seated Incline DB Curl 2x8-10
DB Concentration Curl 2X8-10

Friday

Military Press 5X5
Front Raise 3x8-10
Lying Lateral Raise 3X8-10
Reverse Incline Flies 3X8-10
Seated Calf Raise 3X15
Thor's Hammer 3X15

Well that's my rendition anyways.

What do you think?

TK

this is a much bette routine imo. what are your goals??

[ranging1]

the second routine you posted is also good,

though its a 4 day split and not a 3 day split liek you originally posted

if you want a 3 day split i reccomend mine

however if you like a 4 day split yours looks fine

[thomaskstewart]

this is a much bette routine imo. what are your goals??

I'm working on bulking and regaining my strength and mass I lost from being out of the gym for a month...

I'm hoping to used this as a springboard into bigger gains rather than look at it as something negative.

Thanks everyone for the advice I think I'm going to use Ranging1's 3 day split he posted and see how that goes...

TK