workout critique plz

[nattyboy]

wat do you guyz think of this one,
Monday: Chest, Tris & Shoulders - Flat medium bench, Dips, Flyes, Military presses, Upright rows, Skulls, Shrugs

Tuesday: Heavy Calf..light abs: Calves & abs - seated calf raises, Leg-raises

Wednesday: Quads & glutes - Squats, Lunges, Leg-extensions

Thursday: Light Calf; Heavy Abs: Calves & abs - Standing Calf-raise; Stability ball


Friday: Back, Hamstrings & Biceps - Deadlifts, Ham curls, Underhand rows, Pullups, Barbell curls, Incline dumbell curls, Hammer Curls

Generally 3 sets for each exercise apart from squats, calves and deadlifts which is 4. 15 reps for quads, 20 reps for calves, 20 reps for abs, the rest 8 reps

[catabolic kid]

I would never workout more than 2 days in a row...so, I would suggest changing your routine up to where your hitting the gym 4 days a week...trying to prevent overtraining here.

I would do either M, W, F, Su or M, T, Th, F.

[chest6]

I would try to bring it down to a 4 day split as well. I think you should just have one leg day (quad/ham). The opposite gets hit during each workout most of the time anyway. I would add the abs/calves on the end an existing workout. I couldn't really hit only calves/abs on its own day and feel productive.

[nattyboy]

Monday: Chest, Tris & Shoulders - Flat medium bench, Dips, Flyes, Military presses, Upright rows, Skulls, Shrugs

Wednesday: Quads & glutes - Squats, Lunges, Leg-extensions

Friday: Back, Hamstrings & Biceps - Deadlifts, Ham curls, Underhand rows, Pullups, Barbell curls, Incline dumbell curls, Hammer Curls

Sunday: Light Calf; Heavy Abs: Calves & abs - Standing Calf-raise; Stability ball


Generally 3 sets for each exercise apart from squats, calves and deadlifts which is 4. 15 reps for quads, 20 reps for calves, 20 reps for abs, the rest 8 reps

[nattyboy]

sounds good? and is this intense enough to see good results?

[nattyboy]

1 more question shud i hit shoulders and chest on same day?

[barbndr]

Not a big fan of splitting up legs myself but I'm from a Powerlifting background. You are also doing deadlifts and squats which makes it very difficult to separate the hams and quads. I think your Sunday routine could be distributed into the other workouts. I'd suggest:

Monday: Legs including calves (Do it while everyone else is doing chest)
Tue: Chest Back
Thur: Shlds, Traps,
Fri: Arms, Abs


or if you must do legs twice:

Mon: Heavy Legs
Tue: Chest Back Bis (too much in one day IMO)
THur: SHld Tri Trap
Fri: Light Legs, Abs and calves

Plug in any lifts you want for indiv bodyparts

It's not the workout that needs to be intense...it's you. You could have the most perfect workout in the world (even though one doesn't exist) and make no gains while someone could go in with a basic plan and make great gains because their intensity is too low. After you warm up, leave nothing in each lift, balls to the wall, good form and ROM. Intensity comes from within not without. Try not to think about reps either. The key to growth is shock and change. If you go in everyday thinking 3x10...you are giving your body no stimulus to grow. Having a rep range is good, but if you get to 10 and stop while you could have done 3 more, are you really helping yourself? From periodization side though, it may be necessary to stop as your rep scheme would be 8, 6, 4, 3 etc...But, it doesn't sound like you are training on a periodization plan.

[catabolic kid]

1 more question shud i hit shoulders and chest on same day?

That is a good idea.

Also, I would not work Chest, Back Quads and Hams in a 48 hour period.

Like barbndr said, your Sunday workout should be eliminated and used to more evenly distribute your other muscle groups.

I assume your goal is BBing...correct?

[nattyboy]

bbing...........you could say that, not trying to compete(yet) but still trying to accomplish my goals of having a great upper and lower body physique

what can i workout on sunday instead of the routine given?

[catabolic kid]

bbing...........you could say that, not trying to compete(yet) but still trying to accomplish my goals of having a great upper and lower body physique

what can i workout on sunday instead of the routine given?

I would suggest this split:


Monday: Chest, Triceps

Tuesday: OFF

Wednesday: Back, Biceps

Thursday: OFF

Friday: Shoulders, Traps

Saturday: Legs

Sunday: OFF

*I work legs either saturday or sunday...depending on my schedule.

[novastepp]

I would suggest this split:


Monday: Chest, Triceps

Tuesday: OFF

Wednesday: Back, Biceps

Thursday: OFF

Friday: Shoulders, Traps

Saturday: Legs

Sunday: OFF

*I work legs either saturday or sunday...depending on my schedule.

i'm bumping this so guys can see that split because if you are using compound movements it is a great split to make some solid mass gains with. BUMP...

[nattyboy]

Monday: Chest, Triceps - Flat medium bench, Dips, Flyes, Skulls, overhead row

Tuesday: OFF

Wednesday: Back, Biceps - Deadlifts,Underhand rows, Pullups, Barbell curls, Incline dumbell curls, Hammer Curls

Thursday: OFF

Friday: Shoulders, Traps - Military presses,Shrugs

Saturday: Legs - Squats, Lunges, Leg-extensions, Ham curls, Standing Calf-raise

Sunday: OFF
sounds good?

[diamonds]

Chest- replace flyes with another press
Triceps- why do skulls and overhead rows? They are basically the same.
Back- I would add another exercise
Biceps- Too many exercises. Keep it to 6 all out sets
Shoulders- Need more than just presses IMO
Legs- looks ok. Might add in straight leg deads in place of Hammy curls.