can some1 please critique my workout program? [Forum Archive]

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can some1 please critique my workout program?

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Posted by: ANT1

my shoulders are somewhat unproportional 2 the rest of my body, so i start them off on mon...

mon. - shoulders/bi's

shoulder press 3-4x8-12
front raises 3x8
side laterals 3-4x12
hammer curls 3x8-12
incline curls 3-4x8-12
reverse grip preacher curl 3x8-12

tues. - legs

squat 4x8
leg curls 4x8
calf raises 4x8

wed. - chest/tri's/abs

bench press 3-5x8-12
incline 3x8-12
flyes 3x8-10
tricep ext. 3x10-12
skull crushers 3x8-12
pullups

thurs. - legs

fri. - shoulders/tri's

sat. - off

sun. - abs

i know its kind of weird, but i only like working my chest once a week. my bi's grow best when i work them once a week, but not my tri's...my shoulders need improvement so i work them twice a week, and my legs also don't grow if i dont work them twice a week, but im not sure if i should work my tri's on fri. again only after one day of rest. i'm really trying 2 take my workouts very seriously now and i'd appreciate it if i can get some advice or feedback, anything would be great.

Posted by: Var

Aside from calves and abs, you typically dont want to work any muscle more than once a week. Especially bad idea with legs. Working the muscle more doesnt necessarily mean more growth. You grow when resting. This workout will not give you enough rest.

Check out the journals for some splits others are using.

Posted by: PreMier

First off how long have you been lifting? You need to find what works best for you. There is a lot of trial and error to be found, make a workout, stick with it. If it shows little to no improvement, then change it up. I would stick with a single plan for atleast 3 months, but thats me.
I also disagree with Var. He is somewhat right, but I tend to workout each bosy part twice a week, sometimes 3. I am just a little wacko though

Posted by: Var

Originally posted by PreMier
First off how long have you been lifting? You need to find what works best for you. There is a lot of trial and error to be found, make a workout, stick with it. If it shows little to no improvement, then change it up. I would stick with a single plan for atleast 3 months, but thats me.
I also disagree with Var. He is somewhat right, but I tend to workout each bosy part twice a week, sometimes 3. I am just a little wacko though

To each his own...and I agree that you have to figure out whats best for you, but I don't think it's a good idea at all to start out with a routine like this. Would make A LOT more sense to start out with something a little more moderate. I'm assuming here that he is not an experienced trainer. Just my opinion.

I think science backs up the fact that this type of schedule is not going to give enough recoup time.

Posted by: PreMier

Originally posted by Var
To each his own...and I agree that you have to figure out whats best for you, but I don't think it's a good idea at all to start out with a routine like this. Would make A LOT more sense to start out with something a little more moderate. I'm assuming here that he is not an experienced trainer. Just my opinion.

I think science backs up the fact that this type of schedule is not going to give enough recoup time.

Yea, I started out with a routine like this:
Mon: Legs
Tues: Chest
Wed: Shoulders
Thurs: Back
Fri: Arms

I think you have seen my current routine but

Posted by: Var

I just looked up the post where u listed your routine. I think it's safe to say that would be overtraining for most people...unless you're using extremely low volume.

Originally posted by PreMier
Mine goes like so..
1)Shoulders, Arms
2)Chest, Back, Legs
3)Shoulders, Arms
4)Chest, Back, Legs
5)Shoulders, Arms

Posted by: PreMier

Nope, its not too low. I also train very intense. I just dont believe that I need a week to recover. I will get some pics in a little while and start a journal.

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can some1 please critique my workout program?

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