Thread: New workout.....good....allright...sucky!!!?

Designing a Split Routine

yeah but what about this workout?

i'm not a big fan of your leg day. too many machines. are the hack squats freeweight? what about full squats?

do you ever do Bent BB Rows for back?

what are your set/rep parameters?

Originally Posted by mrpower

yeah but what about this workout?

Give us more information. What are your goals? What about number of sets per exercise? Repetitions in each set?

Abbs, need more abbs!

Originally Posted by Steele20

Abbs, need more abbs!

not necessarily...and abs has one 'b'.

Originally Posted by The13ig13adWolf

not necessarily...and abs has one 'b'.

No, Abs isn't a word therefore can be spelled however a person wants too. Abdominal is a word.

Originally Posted by Steele20

No, Abs isn't a word therefore can be spelled however a person wants too. Abdominal is a word.

i see you spelled abdominal with one b. interesting.

Monday: Chest/triceps


----Chest:
Incline barbell Press
Dumbbell Bench Press
Chest Dips

----Triceps:
Skull Crushers
Triceps Pushdowns with Bar

Wednesday: Back

----Back:
Pull ups
Bent Rows
(T-Bar Rows)
One Arm Rows

----Biceps:
E-Z Curls (Outside Grip)
Dumbbell Curls

friday/Legs


----Legs:
Squats
(leg press)
SLDL dumbells
some calf crap if you like

less can be more if you use more intensity.

i'd drop the T-Bar for a BB.

TheCurse's deal looks good. Only thing I would do is throw in some type of overhead pressing and possibly swap out one of the rowing movements for another pullup variation or some pulldowns.

damn so my workout was sucky afterall? r u sure i'm gonna get better results if i do less with more intensity, i was planning on putting the same effort on my workout.

i wanna do more....i feel like its not enough, only 3 day a week???? can't u throw somethig else inthere?

my workouts sometimes go
back day
chest day
off
legs
off
repeat

Originally Posted by mrpower

Monday/Thursday: Chest/triceps


----Chest:
Incline Dumbbell Press
Incline Dumbbell Flyes or Dumbbell Pullovers
Decline Press
Dumbbell Bench Press or Chest Dips

----Triceps:
Overhead Dumbbell Triceps Extensions (Use both hands)
Skull Crushers
Triceps Pushdowns with Rope
Triceps Pushdowns with Bar

Tuesday/Friday: Back/Triceps

----Back:
Lat Pull-downs
Low Pulley Rows
T-Bar Rows
Bent Knee Deadlifts or One Arm Rows or Wide Grip Pull-ups

----Biceps:
Hammer Curls
Straight Bar Curls
E-Z Curls (Outside Grip)
Dumbbell Curls

Wednesday/Saturday: Shoulders/Legs

----Shoulders:
Arnold Presses
Shoulder Shrugs
Behind the neck press
Front Raises
Rear Delt Flyes on Machine
Lateral Raise Machine

----Legs:
Leg Curls
Seated Calf Raises
Hack Squats
Leg press
Leg extensions
deadlifts

what do u guys think........i would appreciate some criticism!!!

I don't even no where to start with this....................really shitty workout
Just throw it away and start over........no more than 5 days a week.......volume must be lower on the second day.....way too many exercises also....

I thought training the same muscles more than once a week was a bad idea.

Here's my routine I've compiled from some info on these boards

Monday: Chest/tris
Tuesday: Back/Bis
Wednesday: Off
Thursday: Shoulders
Friday: Legs
Sat/Sun: Off

Sometimes I feel like its just not enough. Like by the time friday rolls around my chest starts to feel soft, so I usually just do a few sets of push ups and that lasts me until my next chest day.

Also, rest is important. It doesn't sound like you're giving your muscles enough time to rest. I had the same problem, and trust me. They won't grow without rest.

can you give me some good shoulder and back exercices?

Originally Posted by mrpower

can you give me some good shoulder and back exercices?

DB Press
Push Press
Military Press
Lat Raises
Face Pulls
Bent BB Row
Lat Pulldown
Straight Arm Lat Pulldown
Pull-Ups
Cable Rows
Hyperextensions
DLs (all variations)

Originally Posted by mrpower

can you give me some good shoulder and back exercices?

The workout TheCurse wrote up has a lot of good back exercises. Just do some overhead pressing and possibly some face pulls for your anterior/lateral and posterior delts, respectively.

i also had in mind keeping reps to a max of 5 , add weight 'till i cannot pass rep #5. How's that, I read it's the best way of gaining mass and strenght

Originally Posted by mrpower

i also had in mind keeping reps to a max of 5 , add weight 'till i cannot pass rep #5. How's that, I read it's the best way of gaining mass and strenght

I think working exclusively in one repetition range is silly. Work your way from lower weights to higher weights over the course of a mesocycle (Linear periodization), alternate between repetition ranges each week (Alternating periodization), alternate within the same week (Undulating periodization), or alternate within the same workout (Conjugate periodization).

wow..............can u explain the whole alternation processss???????

Originally Posted by mrpower

wow..............can u explain the whole alternation processss???????

Check out the sticky on P-RR-S in the training section. That is a form of alternating periodization.

Fo Shizzle

Originally Posted by Steele20

No, Abs isn't a word therefore can be spelled however a person wants too. Abdominal is a word.

Actually it is a word.

Word: A sound or a combination of sounds, or its representation in writing or printing, that symbolizes and communicates a meaning and may consist of a single morpheme or of a combination of morphemes.

Just thought I'd point it out and be annoying.

Originally Posted by Squaggleboggin

Actually it is a word.

Word: A sound or a combination of sounds, or its representation in writing or printing, that symbolizes and communicates a meaning and may consist of a single morpheme or of a combination of morphemes.

Just thought I'd point it out and be annoying.

ar·ro·gant ( P ) Pronunciation Key (r-gnt)
adj.
Having or displaying a sense of overbearing self-worth or self-importance.
Marked by or arising from a feeling or assumption of one's superiority toward others: an arrogant contempt for the weak. See Synonyms at proud.