Workout Critique please.

[Mike S.]

I rep till failure

day 1 wo 1, day 2 off, day 3 wo 2, day 4 off, day 5 wo 3, day 6 wo 4, day 7 off

Workout #1

EXERCISE Set # 1 Set # 2 Set # 3
Bench Press - 6-10 Reps
Incline - 6-10 Reps
Decline - 6-10 Reps
Seated Bench - 12-20 Reps
Leg Raises - 20-25 Reps
Crunches - 20-25 Reps


Workout #2

EXERCISE Set # 1 Set # 2 Set # 3
Straight Bar/EZ Bar Curl - 6-10 Reps
DB Curls - 8-10 Reps
Seated Barbell Curls - 8-10 Reps
Close Grip Bench Press - 8-10 Reps
Skull Crushers - 6-10 Reps
Tricep Pulldowns - 10-15
1 Arm Pulldowns - 10 reps
Leg Raises/ Crunches - 20 each Reps


Workout # 3

EXERCISE Set # 1 Set # 2 Set # 3
Leg Press - 10 -15 Reps
Leg Raises - 10 Reps
Leg Extensions - 10 Reps
Squats - 10-20 Reps
Calf Raise - 8-10 Reps
Seated Calf Raises - 10-12 Reps
Shoulder Press - 6-10 Reps
Lateral Raises - 10 Reps
Bent over Lateral Raises - 10 Reps
Shoulder Shrugs - 6-12 Reps


Workout # 4

EXERCISE Set # 1 Set # 2 Set # 3
Pulldowns - 6-10
Seated Rows - 10 Reps
Bent Over Rows/Machine Rows - 6-10
Dead Lifts - 8-10 Reps

[Mike S.]

anyone????

[sonnygll]

I don't think it's very well put together. On chest day you have 3 things for sternal pecs and 1 for clavicular. Then the high rep ab isolation is pretty pointless. Your back day isn't too bad. Legs are pretty crowded with shoulders there as well. Then a whole day for nothing but direct arm work....... not good.

Try this out. Lets split by function rather then random body parts. You want it to make sense and not look like you wrote body parts on a piece of paper and then drew it from a hat while blindfolded.

day 1 primary upper body.
bench press (sometimes use barbell sometime use dumbbell)
incline bench (same as above)
bent over barbell row (alternate overhand and underhand grip each set)
pullups, chins or pulldowns (alternate these too)

For better use of time, pair a chest and back exercise together. Kind of like a superset but you rest in between both.

day 2 secondary upper body (direct shoulder and arm work)
overhead press
rear delt rows
(do less of those 2 as they work muscles that got worked a lot on day 1)
shrugs
lateral raises
barbell curls
close grip bench press or dips
hammer curls

day 3
squat
calf press or standing calf (not seated)
That's it, but you have to do quite a few sets.

day 4
Romanian deadlift (this is the main exercise of the day)
sumo deadlift (this is a little extra for inner thighs)
decline weighted situps (if you are going to isolate abs, this is how it's done, with heavy weight for 12 reps or LESS, none of this high rep bodyweight crap)

With this approach you do more sets per exercise than you normally would. It's not going to be a whole lot if you go to failure. If you go short of failure you would do more sets with less rest. So on day 1 you would do as few 3 sets of bench press, or as many as 8 depending on the protocol used.

[AandF6969]

I rep till failure

day 1 wo 1, day 2 off, day 3 wo 2, day 4 off, day 5 wo 3, day 6 wo 4, day 7 off

Workout #1

EXERCISE Set # 1 Set # 2 Set # 3
Bench Press - 6-10 Reps
Incline - 6-10 Reps
Decline - 6-10 Reps
Seated Bench - 12-20 Reps
Leg Raises - 20-25 Reps
Crunches - 20-25 Reps


Workout #2

EXERCISE Set # 1 Set # 2 Set # 3
Straight Bar/EZ Bar Curl - 6-10 Reps
DB Curls - 8-10 Reps
Seated Barbell Curls - 8-10 Reps
Close Grip Bench Press - 8-10 Reps
Skull Crushers - 6-10 Reps
Tricep Pulldowns - 10-15
1 Arm Pulldowns - 10 reps
Leg Raises/ Crunches - 20 each Reps


Workout # 3

EXERCISE Set # 1 Set # 2 Set # 3
Leg Press - 10 -15 Reps
Leg Raises - 10 Reps
Leg Extensions - 10 Reps
Squats - 10-20 Reps
Calf Raise - 8-10 Reps
Seated Calf Raises - 10-12 Reps
Shoulder Press - 6-10 Reps
Lateral Raises - 10 Reps
Bent over Lateral Raises - 10 Reps
Shoulder Shrugs - 6-12 Reps


Workout # 4

EXERCISE Set # 1 Set # 2 Set # 3
Pulldowns - 6-10
Seated Rows - 10 Reps
Bent Over Rows/Machine Rows - 6-10
Dead Lifts - 8-10 Reps

Put tris in with chest... because you're doing tris and then hitting shoulders 2 days later. I'd stay in the lower rep ranges if I were you, like 6-8 on everything except abs.

[Mike S.]

I added shoulders to my back and traps Should I seperate them and do back and bi's and chest and tri's? I have noticed my bi's are getting strong and a lil more cut now that I was just doing arms

[AandF6969]

I added shoulders to my back and traps Should I seperate them and do back and bi's and chest and tri's? I have noticed my bi's are getting strong and a lil more cut now that I was just doing arms

That's not good if you're doing chest 2 days after you've done shoulders...

Try something like this

Day 1 - Shoulders/Legs
Day 2 - off
Day 3 - Back/Traps
Day 4 - Chest/Tris
Day 5 - off
Day 6 - Bi's/Abs
Day 7 - off

That way, you're working tris 2 days/wk (chest/tri and shoulders) and working Bi's 2 days/wk (Back day and bi day). Also, there is no less than 2 days between chest/shoulder day.

[Mike S.]

thanks man I will give it a try