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GrobeWanKinobi
 
Critique My Workout

Monday: Chest + Triceps

Chest
Bench Press: 5x5
Incline Press: 5x5
Cable Standing Fly: 10x8x6
Dumbbell Fly: 10x8x6

Triceps
Cable Pushdowns: 10x8x6
Overhead Cable Extensions: 10x8x6
Dips: 10x8x6
Bench Dips: Until failure

Tuesday: Back + Biceps

Back
Wide Grip Pull ups: 10x8x6
Wide Grip Pull downs: 10x8x6
Cable Seated Row: 10x8x6
or
Barbell Row: 5x5
Dumbell Bent Over Row: 10x8x6
Cable Seated Row: 10x8x6
Weighted Hyperextensions: 10x10x10

Biceps
Preacher Curl: 10x8x6
Cable Curl: 10x8x6
Barbel or Dumbbell: Curl 10x8x6x until failure

Thursday: Legs
Squats: 5x5
Leg Press: 5x5
Some kind of quad workout: 10x8x6
Some kind of hamstring workout: 10x8x6
Calves: 10x10x10

Friday: Chest + Shoulders

Chest
Bench Press: 8x6x4x2x1x4 Go up 5lbs with each set and max out on 1, increase starting weight by 5lbs each week.
Decline/Incline: 10x8x6
Some kind of Flys: 10x8x6

Shoulders
Dumbbell Shoulder Press: 10x8x6x4
Barbell Upright Row: 10x8x6
Shrugs: 10x10x10
Front/Lateral Raises: 10x8x6

I switch up the exercises once and awhile but this is basically would I have been doing for awhile. I've had pretty good results when I stay committed, but I would just like to know if this is a decent regimen. I played football in High School where I learned to lift, but I am a sophomore in college now just trying to look good.

Thank you for any critiquing.
Old 04-06-2009, 12:17 AM GrobeWanKinobi is offline  
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mainbrotha
 
you're missing out on some big lifts.

You've got no deadlifts for your back day, which is crucial to muscle growth and development. Also, you should at least alternate shoulder press with a barbell overhead press. As for your quad exercise, i'd suggest front squats.

But your volume is rather high in this routine. Remember: intensity is always more important than volume.
Old 04-06-2009, 08:28 AM mainbrotha is offline  
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Artesial
 
Where are the deadlifts and military rows? Two of the most important exercises you can do.

Also, don't bother with the leg press, just use those sets doing squats.
Old 04-06-2009, 11:51 AM Artesial is offline  
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g|aSsJaw
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How come some of your stuff is 5x5 and some is 10x8x6?? How did you come up with that? 5x5 I understand but now 10x8x6.
Old 04-06-2009, 01:15 PM g|aSsJaw is offline  
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#4  

sleepyness
 
That's a LOT of reps on some..
Old 04-06-2009, 02:40 PM sleepyness is offline  
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#5  

Gibonius
 
Personally I don't like pyramids, find it very difficult to find a good working weight. I'd stick with either 5x5 or 3x8.

Any reason why you're doing chest twice a week?

Quote:
Originally Posted by Artesial View Post
Where are the deadlifts and military rows? Two of the most important exercises you can do.

Also, don't bother with the leg press, just use those sets doing squats.

What's a "military row"
Old 04-06-2009, 04:34 PM Gibonius is offline  
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Vendetta
That's "Doctor Vendetta" to you
 
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24 sets per chest day workout? No.
Old 04-06-2009, 04:36 PM Vendetta is offline  
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g|aSsJaw
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Quote:
Originally Posted by Gibonius View Post
What's a "military row"

I think he probably meant press
Old 04-06-2009, 04:48 PM g|aSsJaw is offline  
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Artesial
 
Quote:
Originally Posted by Gibonius View Post
Personally I don't like pyramids, find it very difficult to find a good working weight. I'd stick with either 5x5 or 3x8.

Any reason why you're doing chest twice a week?



What's a "military row"

Sorry, press
Old 04-06-2009, 06:54 PM Artesial is offline  
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cunt punt
 
Looks a bit like a routine you'd find in a bodybuilding magazine..

I'd suggest doing half the exercises (ergo, half the volume), train legs twice weekly, and you should be doing much better.
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Old 04-06-2009, 08:03 PM cunt punt is offline  
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GrobeWanKinobi
 
Quote:
Originally Posted by mainbrotha View Post
you're missing out on some big lifts.

You've got no deadlifts for your back day, which is crucial to muscle growth and development. Also, you should at least alternate shoulder press with a barbell overhead press. As for your quad exercise, i'd suggest front squats.

But your volume is rather high in this routine. Remember: intensity is always more important than volume.
Yes, Deadlifts are important and I will start doing them, I've just been lazy about them. I actually do switch up shoulder press with a barbell overhead so thats not a problem. Front squats are also great, just gotta start doing them again.

Quote:
Originally Posted by Vendetta View Post
24 sets per chest day workout? No.
What should I cut out or do less sets on?
Old 04-06-2009, 08:05 PM GrobeWanKinobi is offline  
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#11  

Chomp
 
Try Crossfit.com Functional strength, health, none of the globo fluff.

Alternatively, do these exercises and not much else unless you're goals are more body building related or sport-specific:

Bench press (if you really have to have a big chest), dips, pushups.

Pullups, deadlifts, rows, occasional back extensions

Squats, deep with good form.

'Shoulder' press, push press, jerk.

Cleans, clean and jerk.

No need for triceps kickbacks and cable standing flyes.
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Old 04-07-2009, 12:34 AM Chomp is offline  
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#12  

CharlieSheen
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As a general rule, i'd say its best to focus on as few isolated exercises as you can and gear your energy more towards compound lifts. Personally I prefer full body workouts to split routines, and I think if you're trying to put on muscle (as opposed to losing weight) its a much better idea. This isnt to say you cant meet your goals with a split routine, but instead of having 3 variations of a curl and a bunch of shit on the machine, you should just replace them with compound exercises.

Squats, deadlifts, bench, rows, dips, pullups, pushups, lunges, shoulder presses, curls

you dont need more than that, really. So why not split your days like

day 1
chest/arms

day 2
legs/back

and incorporate only the aforementioned exercises. You wont be able to do 20 sets on leg day, i guarantee it

edit: well, after reading the whole post and seeing what your goals are... yeah what youre doing isnt really too bad if you just want to stay in decent shape. If you were looking to bulk up on the other hand...
Old 04-07-2009, 01:02 AM CharlieSheen is offline  
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#13  

CharlieSheen
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Also be careful with deadlifts. No one showed me how, I did em with bad form and got a herniated disc. Shit was whack
Old 04-07-2009, 01:06 AM CharlieSheen is offline  
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g|aSsJaw
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Quote:
Originally Posted by CharlieSheen View Post
Also be careful with deadlifts. No one showed me how, I did em with bad form and got a herniated disc. Shit was whack

That's what I was nervous about. I watched so many instructional vids and read so much about them including buying the Starting Strength book by Rippetoe before I ever tried them. Once you have safe form down though it's a great exercise. Hard to beat a good deadlift.
Old 04-07-2009, 01:54 AM g|aSsJaw is offline  
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