my new workout, please comment:)

[new_user]

hey guys

i'm planning to start this workout soon, I got it from Muscle & Fitness trening DVDs.

day 1

chest

Incline barbell press 5 12,10,8,6,6
Flat-Bench Barbell press 3 6,6,10
Decline DB press 3 6,6,10
Seated Machine press 2 10,10
Cable crossover 2 12,12

Triceps
close-grip Bench press 5 10,10,8,6,6
Bench dip 3 10,10,10
Seated EZ-bar french press 3 6,8,10
Rope pressdown 3 8,10,10


Day 2

off

day 3

legs
...

Shoulders
Seated Barbell press 4 12,10,8,6
Seated DB press 3 6,8,10
Front DB raise 2 10,10
DB lateral Raise 3 8,8,10
Bent-over DB Lateral raise 3 8,8,10



day 4

off


day 5

Back

Bent-over Barbell Row 5 12,10,8,6,6
barbell deadlift 4 10,8,8,6
pulldown to front 3 8,8,10
seated cable row 3 8,10,10
good morning 2 10,10

Biceps

Standing barbell press 5 10,10,8,6,6
EZ-bar preacher Curl 3 6,8,10
concentration Curl 2 12,12
Hammer Curl 3 10,10,8

day 6

off




is't too much?

[Thug Nasty]

Well what are your goals?

[new_user]

mass building

[AandF6969]

I don't see any leg exercises there... or shrugs.

Also, under biceps you have standing barbell press... ?

The key to any mass building routine is going an ample amount of calories from your diet.

[new_user]

I forgot to write the leg program, but I wanted to hear your opinions about the program. is't good enough for massbuilding?

[AandF6969]

Looks ok to me, no shrugs though... and why standing barbell press with biceps?

[new_user]

Looks ok to me, no shrugs though... and why standing barbell press with biceps?

to gain mass use the standing barbell curl. to define, use the standing ez-barbell curl.

when it comes to shrugs, I didn't place them coz I want to get more size in my shoulders. hmmmm how can I explane?!! ok, if I train shrugs my shoulders are going to be bigger but still narrow.
****, I have to learn more english

[new_user]

one more thing, isn't it too much to do ,for example, 15 sets chest and 14 sets biceps at the same day?

[sonnygll]

yes it is. This doesn't look like a very good routine. But you got it from Muscle and Fitness so that is no surprise at all. I would read articles from world famous coaches who have a solid track record, rather than someone who is trying to sell magazines. Look up people like Charles Poliquin, Alwyn Cosgrove and Chad Waterbury. Many excellent workouts there. If you are a beginner, try to to find a beginner type routine. Or you could even check out some the routines I've posted in here. It seems to me a couple of the stickies were pretty good although maybe a bit advanced for you. The slingshot training is a solid protocol. So that's worth a look, although it might be a touch advanced for you, but I'm sure the author would make a beginner version for you. Check that stuff out and let us know how it goes.

[WelshWarrior]

IMO way too much! 10 sets for large bodyparts and 6 for assistors. If you do more than that you are overtraining or not training hard enough. There is an element of smarter not harder to this game.

I see som many people who spend hours in the gym chatting training and not sweating but certainly not growing. After a set of a core exercise you should be too knackered to chit-chat.