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  1. #1
    Warr is offline New Member
    Join Date
    Aug 2011
    Posts
    9

    My New workout plan please rate and comment

    Monday

    Chest - Barbell Incline 3 x 8
    DB Press 3 x 8
    Flat Bench Flye 2 x 12
    Lat Pull Down 3 x 12
    Dumbell row 3 x 12
    Cable row 2 x 8
    Dead Lift 3 x 6

    Tuesday

    Seated Dumbell Press 3 x 8
    LatERAL Raise 3 x 12
    shoulder press 2 x 8
    Leg Raises 30 x 3
    Crunches 30 x 3

    Wensday
    Jumping Squats 2 x 20
    Walking Lunges x 2
    Barbell Squat 3 x 12
    Calf Raises 3 x 12

    Thursday
    Barbell Curl 3 x 10
    Tricep Pushdown 3 x 10
    Bicep Curls 3 x 10
    Skull Crushes 3 x 10
    Hammer Curls 3 x 6
    Dips to fail

  2. #2
    BareKnuckle is offline Junior Member
    Join Date
    Sep 2011
    Posts
    93
    Looks pretty good for the most part. The only thing I would say is that you need to do something to isolate the rear delts, and maybe do less work on front delts and more on side delts. Your front delts are being worked during bench press, dumbbell press, seated dumbbell press, standard shoulder press, and dips. So they are receiving a lot of secondary attention, plus on your shoulder day, getting two exercises devoted just to them, versus not much secondary work on your side delts, and only one isolation exercise for them, and no isolation exercise for rear delts.
    You might also benefit from a tricep exercise that brings the outter head into more play like a reverse grip extension, and even a good triceps exercise that also stretches the fascia the maximum amount during the set, like overhead extensions.
    That's just my two cents, though. I'm not really sure what your training goals are, so the wider variety of shoulder and tricep work may not appeal to you.
    I hope all goes well for you.

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