What do you think of my workout? [Forum Archive]

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What do you think of my workout?

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Posted by: domestic

What do you think of my workout. I am trying to gain more muscle mass. Feel free to flame.....I want the best workout...How would you make it better?

Day 1 - Chest & Tri’s
Flat Bench 4 sets (8,6,4,2 reps)
Incline Dumb 4 x 6-10 reps
Fly’s 4 x 6-10
Dips – 3x 25
Close Grip Bench Press -3x 6-10 Reps
Tricep Kick Backs x 8-10 Reps
Skull Crushers –x 6-10 Reps
Tri Pull Down 3x 6-10

Day 2 - Biceps
Barbell Curl 3x8
Hammer Curl 3x8
Alt Curl 3x8
Preacher Curl 3x8
Concentration Curl 3x8

Day 3 - Legs
Squats – 3x 6-10 Reps
Leg Press – 3 x 6-10 Reps
Leg Curls - 8 Reps
Calf Raises - 8 Reps
*I don’t do extensions because of my knee (patella tendonitis)

Day 4 – Shoulders
Military Press – 3x8
Front Raises – 3x8
Side Raises 3x8
Clean and Press 3x8
Standing Bent Over Dumbbell Lateral Raises 3x8
Shrugs 3x8

Day 5 – Back
LAT MACHINE PULLDOWN FRONT 3x8
SEATED CABLE ROWS 3x8
Bent Over Dumbbell Rows 3x8
T Bar Rows 3x8
Bent Leg Deadlifts 3x8

*rest on weekends

Posted by: lurker1

Well, let's see. I first notice a whole day for biceps. That's overkill and not necessary. Second, I see a lot of sets for every muscle group. Again, not necessary. Instead of blasting a muscle once a week, why not hit everything at least twice a week, but with less overall volume in each workout. You could opt for a three day a week full body workout, or a four day upper/lower split, or a push/pull split. It's not as productive to spend an hour hammering only one or two muscles in one workout once a week. For optimum growth you must work them more frequently. The advantage to this is you don't have to do a whole lot for a group in a workout since you'll be hitting them again in a couple days. This allows for greater variety in your workout and keeps things fresh. It also focuses on compound movements as the primary exercises. These are the "most bang for your buck" movements. You'll discover that basically using variations of the press, squat, and deadlift will yield faster gains in strength and mass. Do a little research about higher frequency training, or pm me if you have any questions.

Posted by: domestic

this any better?

Everything pretty much 3 sets of 8....

Monday- Upper Push
Flat Bench 3x8
Incline Dumb 3x8
Clean and Press 3x8
Side Raises 3x8
Tri Pressdown 3x8
Close Grip press 3x8

Tuesday – Upper Pull
Lat Pull Down
Low Cab Row
Deadlifts
Standing Curl
Hammer Curl

Wed- Legs
Squats 3x8
Leg press 3x8
Leg Ext 3x8
Lunges 3x8
Leg Curl 3x8
Calf Raises 3x8

Thursday- Upper Push
Flat Dumbbell Bench 3x8
Fly’s
Military Press
Shrugs
Skull Crushers
Tri Kickback

Fri- Upper Pull
Bent over rows
Close Grip Pull Down
Iso High Row
Preacher Curl
Alt Curl

Posted by: Scarface30

that is over-doing it, which is what you do not want to be doing.

too much isolation work. also either split it into an upper/lower x2 a week, or a push/legs/pull. 2 upper push and 2 upper pull days are 1) going to lead to overtraining, and 2) you only have 1 lower day, you need to balance the upper and lower out more.

something maybe like this:

Upper A
Incline bench press
flat DB press
clean and press
dips
flies

Lower A
squat
lunges
stepups
*core work

Upper B
pullups
bentover BB rows
seated cable row
shrugs
DB curls

Lower B
deadlifts
good mornings
reverse hypers
calf work
*core work

periodize it properly too so that you are continuously progressing. take a look at the stickies for some great ideas on periodizing.

also if you want to gain size, your diet is going to be the biggest factor to that.

Posted by: skinnyguy1986

Im bulking using this workout, you can decrease the amount of sets if its too much.

Monday-heavy Upper body

Flat Barbell Bench Press 5x5
Incline Dumbbell Bench Press 5X5
Pullups 5x5
Barbell Rows 5X5
Dumbbell Shoulder Press 5X5
Dips 5X5
Preacher Curl 5X5

Tuesday Heavy Lower body

Squats 5X5
Leg Press : 5X5
Leg extension 5X5
Stiff Legged Deadlifts 5X5
Hamstring Curls 5X5
Calve Raises 5x10-12

Wednesday
Off

Thursday Moderate Upper body

barbell Bench Press 3x8
Incline Dumbbell Press 3x8
Pullups 3x8
Dumbbell Rows 3X8
Cleans 3x8
Dips 3X8
Bicep Curl 3X8

Friday-lower-moderate

Squats 4X8
Leg Press 4X8
Deadlifts 4X8
Leg extensions :4X8
Ham curl : 4X8
Calve Raises 5X12

Posted by: domestic

Quote:

Originally Posted by Scarface30

that is over-doing it, which is what you do not want to be doing.

too much isolation work. also either split it into an upper/lower x2 a week, or a push/legs/pull. 2 upper push and 2 upper pull days are 1) going to lead to overtraining, and 2) you only have 1 lower day, you need to balance the upper and lower out more.

something maybe like this:

Upper A
Incline bench press
flat DB press
clean and press
dips
flies

Lower A
squat
lunges
stepups
*core work

Upper B
pullups
bentover BB rows
seated cable row
shrugs
DB curls

Lower B
deadlifts
good mornings
reverse hypers
calf work
*core work

periodize it properly too so that you are continuously progressing. take a look at the stickies for some great ideas on periodizing.

also if you want to gain size, your diet is going to be the biggest factor to that.

Is it still over doing it if i follow this plan

day 1- Upper push
day 2- Lower
day 3- Upper Pull
day 4 Rest
and than repeat?

I'm also currently on a x-factor, drive, rpm stack and am consuming around 200g of protein a day

Posted by: lurker1

Quote:

Originally Posted by Scarface30

I'm more in favor with this. Better balanced and includes a lot of what I consider "staples".

Posted by: CowPimp

Just go read the stickies. It doesn't take that long, and your program could use some changes for sure.

Posted by: pieper1270

A little bit of overkill in some area's. In my experience, 3 excercises per area 2 times a week is more than adequate. The key is to change it up every week and not let your body get accustomed to monotany. Also, try doing your back with your biceps and forearms. Example of my work-out, mondays and thursdays=Back, Biceps, Forearms. Tuesdays and Fridays= Chest, Shoulders, Triceps. Wednesdays= Legs. Abs every other day (3-4 times a week). With all the different excercises and numerous variations your body will not be a victim of repetition, but rather a rock hard mass of spontaneous explosions. This is what works for me, maybe good for other's, maybe not. Hope it help's.

Posted by: Metallibanger

Quote:

Originally Posted by domestic

What do you think of my workout. I am trying to gain more muscle mass. Feel free to flame.....I want the best workout...How would you make it better?

I like your routines, but five days per week is too much. I suggest the following split:
Day 1 - Shoulders & Chest
Military Press (Front or BTN) – 4x8-12
Front Raises – 3x8-12
Side Raises 3x8-12
Upright rows 3x8-12
Flat Bench 4 sets (8,6,4,2 reps)
Incline Barbell Press 3 x 6-10 reps
Fly’s 3 x 6-10
Dips – 3x 25
Dumbbell Pullovers 3x10-12

Day 2 – Back
LAT MACHINE PULLDOWN FRONT 4x8
Pullups 3x8
Bent Over Barbell Rows 3x8
SEATED CABLE ROWS 3x8
Bent Leg Deadlifts 3x8

Day 3 - OFF

Day 4 - Legs
Squats – 5x 6-12 Reps
Hack squats – 4 x 8-12 Reps
Leg Curls - 3x8 Reps
Calf Raises - 8 Reps

Day 5 - Arms
Barbell Curl 4x8
Dumbbell Curl 3x8
Preacher Curl 3x8
Concentration Curl 3x8
Close Grip Bench Press -3x 6-10 Reps
Tricep Kick Backs x 8-10 Reps
Skull Crushers –x 6-10 Reps
Tri Pull Down 3x 6-10

*rest on weekends

Posted by: StanUk

Quote:

Originally Posted by Metallibanger

No offence, but that split is pretty terrible. Why is there twice as much volume for push (shoulders/chest) than there is for Pull (back) ?

There is also twice as much volume for arms than for legs! That complete arm day is pretty much worthless.

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