Thread: Critique my workout routine
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05-03-2009, 02:45 PM #1
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Critique my workout routine
Ok my workout is geared towards maximum mass achievable. Please provide tips and advice how to make my workout the best it can be.
Monday: Arms
Barbell curl - 5x6-8
Alternating Dumbbell curls - 5x6
Concentration curls - 4x6-8
Barbell Extensions - 5x6
Close-grip bench press - 5x6-8
Kickbacks - 4x6-8
Tuesday: Chest
Incline Bench press - 5x6-8
Bench press - 5x6-8
Dumbbell Flys - 5x6-8
Cross bench dumbbell pullover - 5x6-8
Wednesday: Back
Bent-over Barbell Rows - 5x6-8
Seated rows w/ narrow grip - 5x6-8
Barbell Shrugs - 5x6-8
Wide-grip pulldowns - 7x8-10
Narrow-grip pulldowns - 5x8-10
Thursday: Shoulders
Seated Military press - 5x6
Seated Military press behind neck - 5x6
Heavy upright rows - 5x6
Arnold presses - 5x6-8
Lateral raises - 4x8
Friday: Legs
Heavy Squats - 6-8x8
Leg Extentions - 5x8-10
Leg curls - 5x6-8
Straight leg deadlifts - 5x6-8
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05-03-2009, 08:33 PM #2
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05-04-2009, 10:20 AM #3
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thanks for suggestions. anyone else have input?
btw, legs are a big muscle and dont you think i should keep the sets of in the 4-6 range?
more help and suggestions would be appreciated.
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05-04-2009, 08:36 PM #4
I'd rather say you should keep smaller muscles(Bis, Tris, Calves, Forearms) in the lower set range. We're talking about sets here eh?
And yeah it looks like a big workout(which it is lol), but look at your legs like your arms...Quads are your Tris, and Hams are your Bis.
If you're gonna do 9 sets for arms, you're not gonna do 4 for Bis and 5 for Tris(although you could I guess), but you'd do nine for both, Bis and Tris.
So if you're gonna do 12 sets for legs, are you gonna do 6 Sets for Quads, and 6 for Hams, or 12 for Quads and 9-12 for Hams?
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05-04-2009, 08:41 PM #5
I think you are over training! you won't get mass bro!
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05-04-2009, 08:42 PM #6
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05-04-2009, 08:51 PM #7
too many sets bro .. too many sets... chest 6-8, back 8-10, that alone with lower reps overload principle, youll get alotttt stronger.. LESS IS MORE...
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05-04-2009, 08:55 PM #8
just from the first i see that a, you are doing too many sets
and b, don't work arms before chest and back..
BIG first, small later.
and the biceps only need a couple of good lifts. they will easily stop growing with too much training
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05-04-2009, 11:27 PM #9
i think you should increase your reps per set a bit as well as cut down on the total number of sets. if your going balls to the wall, you shouldnt be able to do a successful 20 sets per muscle group. I would also switch to a 2 on 1 off or maybe even a 1 on 1 off split. rest is very important!!!
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05-05-2009, 09:06 AM #10
I would say to many sets for upper body and not enough for lower body. But I train high volume for legs.
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05-05-2009, 10:12 AM #11
I've always liked the 8-12 rep range for arm mass.
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1. too many sets
2. dont lift your arms first.
3. Your legs shall be tiny.
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