Workout critique

[siddy101]

Hey,
Please check out my new routine and I also have a few questions, workout is from workout of the week off a wesite's frontpage a while ago.

22 166lbs
Goal is to add a little mass

basically a 3 day split:

Day 1 - Chest/Triceps:

* Bench Press - 12, 10, 10, 8
* Incline Dumbbell Press - 3x10
* Dumbbell Fly - 2x12
* Dips - 12, 10, 10, 8
* Skull Crushers, on incline bench - 3x10

Day 2 - Back/Biceps:

* Wide-grip lat pulldowns, or pull-ups - 12, 10, 10, 8
* Bent over barbell rows - 12, 10, 10, 8
* Dumbbell rows - 3x10
* Standing barbell curls - 12, 10, 10, 8
* Alternating dumbbell curls - 2x10

Day 3 - Legs/Shoulders:

* Barbell squats - 12, 10, 10, 8
* Leg press - 3x10
* Leg extensions - 3x10
* Lying leg curls - 3x10
* Calf raises, on Smith machine - 12, 10, 10, 8
* Barbell Shoulder Press - 12, 10, 10, 8
* Lateral raises, with dumbbells - 3x10
* Upright rows, with dumbbells - 3x10

and also there is an optional superset day that is
# Bench Press - 3x12, with Bent over barbell rows - 3x12
# Lat pulldowns - 3x12, with Dumbbell shoulder press - 3x12
# Skull Crushers - 3x12, with Standing barbell curls - 3x12

Plus a high-rep abs workout and low reps workout.

what I really want to know is do I just replace a normal workout day with a superset day, and just alternate it through the weeks e.g. week 1 chest tri, back bi, superset week 2 superset, chest tri, legs shoulders and so fourth or is it done differently. And should I perform the smaller ab workouts on my 2 off days with cardio or just add them onto the end of workout days?

thanks, and by the way if I didn't explain it propely here is the workout http://www.bodybuilding.com/fun/best...ph_workout.htm it's the first one for ectomorphs.

reason for change - my 4 day split is getting old and gains are non existant.

Massive thanks in advance
Sid

[siddy101]

bump

[jbm]

How about a 5 day split?

[siddy101]

Can you recomend a good one for me? I did consider but was a little confused on how to mix it up so different muscle groups would not conflict.

thanks

[_CrossroadS_]

I was skinny and the best workout for me was

Chest
Back
Legs
Shoulders, calves, abs
Bi's Tri's

I tried working Chest/Tri's and Back/Bi's, but my arms never grew. I gave them their own day after recovering for a few (you use them doing chest/back exercises) and they started growing.

[eatrainrest]

I was skinny and the best workout for me was

Chest
Back
Legs
Shoulders, calves, abs
Bi's Tri's

I tried working Chest/Tri's and Back/Bi's, but my arms never grew. I gave them their own day after recovering for a few (you use them doing chest/back exercises) and they started growing.

ive always been saying this, you risk 2 things with chest tris/back bis-1 overgtrainingt he secondafry mucsle by exceeding too many sets and 2-fatigue factor..so yea thats why your seeing great results now

[jbm]

Can you recomend a good one for me? I did consider but was a little confused on how to mix it up so different muscle groups would not conflict.

thanks

monday = chest
tuesday = back
wednesday = shoulders
thursday = arms
friday = legs
saturday and sunday = off....

[eatrainrest]

Exercise 101 INTRO TO EXERCISE

[siddy101]

monday = chest
tuesday = back
wednesday = shoulders
thursday = arms
friday = legs

Thanks for the replys,
I might give the 3 day split a go, but if I see no results will change to a 5 day.

How does this look?

monday/chest:
flat BB press 12 10 10 8
Incline DB press 3X10
Machine flys 2X12
Dips till fail
high rep abs

Tuesday/back:
Deadlifts 12 10 10 8
Standing bb rows 3X10
lat pulldowns 3X10
Sitting rows2X10

Wednesday/shoulders:
BB press 12 10 10 9
Upright rows3X10
front raise3X8
side raise3X8
shrugs2X10

thursday/arms:
BB curl 12 10 10 8
db preacher curl 3X8
Hammer curl 2X12
skull crushers3X10
bench dips. 12 10 10 8

friday/legs:
Squats 12 10 10 8
leg extentions3X10
leg curl3X10
stiff legged deadlife 2X12
low rep abs

Iv'e mostly got 2 primary exercises and 2 secondary.
let me know, thanks.

[jbm]

monday = chest
tuesday = back
wednesday = shoulders
thursday = arms
friday = legs

Thanks for the replys,
I might give the 3 day split a go, but if I see no results will change to a 5 day.

How does this look?

monday/chest:
flat BB press 12 10 10 8(3 sets)
Incline DB press 3X10
Machine flys 2X12 (change it to dumbell flys 3 sets)
Dips till fail(I'll scrap this)
high rep abs

Tuesday/back:
Deadlifts 12 10 10 8(I'll do 10 8 6)
Standing bb rows 3X10
lat pulldowns 3X10(or chins)
Sitting rows2X10(3 sets)

Wednesday/shoulders:
BB press 12 10 10 9(3 sets)
Upright rows3X10
front raise3X8
side raise3X8
shrugs2X10(I'll do front and back shrugs 3 sets each)

thursday/arms:
BB curl 12 10 10 8(3 sets)
db preacher curl 3X8(I'll do alternate curls 3 sets)
Hammer curl 2X12(3 sets)
skull crushers3X10
bench dips. 12 10 10 8
(Tricep press down 3 sets)

friday/legs:
Squats 12 10 10 8(3 sets)
leg extentions3X10
(leg press 3 sets)
leg curl3X10
stiff legged deadlife 2X12(3 sets)
low rep abs

Iv'e mostly got 2 primary exercises and 2 secondary.
let me know, thanks.

I'll do these if I were you... JMO!

[siddy101]

Mate you've been a massive help let me say a big thanks. Posts like mine usually get ignored so a big cheers for taking the time.

Also, when you say 3 sets, do you mean pyramid set e.g. 12 10 8 or just 3X10 sets?
thanks again

[jbm]

Mate you've been a massive help let me say a big thanks. Posts like mine usually get ignored so a big cheers for taking the time.

Also, when you say 3 sets, do you mean pyramid set e.g. 12 10 8 or just 3X10 sets?
thanks again

You're welcome!

3 sets... It's up to you if 10 10 10 or 12 10 8.

[bcbrett]

[/B]


ive always been saying this, you risk 2 things with chest tris/back bis-1 overgtrainingt he secondafry mucsle by exceeding too many sets and 2-fatigue factor..so yea thats why your seeing great results now

I have noticed that training chest with tri's puts alot of stress on my elbows when going very heavy. I have since split them and now have no problems.