Critique my program!

bigsahm21 · 03-14-2006, 06:37 PM

I've been doing this for 2 1/2 weeks...I've gained about 2 lbs, and I'm substantially more ripped, so I think it's almost all muscle...I've been eating about 3000 cals a day, with a good carb/fat/protein split...

Exercises done in sets of (1 x 12, 1 x 8, 1 x 4, 1 x 10)

Day A - Chest/Back
Bench
Incline Bench
DB Flies

Pull-ups (weighted)
Lat pull-downs
Shrugs
This one lift that a trainer showed me, no idea what its called

Rowing (machine)

Day B - Arms/Shoulders
DB Curls
2 arm bar curl
Hammer curl
Forearm curls

Dips
Tricep pushdown machine
Skullcrushers

Overhead DB press
the one where you lift the weight bar from your knee/thigh area up to your chin
Lateral/Front DB raises

Day C - Legs/Core
Squats
Leg presses
Leg curls
Leg extensions
Calf raises

Core workout differs, my abs/lower back area are pretty good, I switch it up I find this is best for me...

Questions I have:
1.) My back has had the least amount of progress so far. Why is this? Something wrong with my routine? I heard DB Rows are a great exercise should I add/replace this and something?

2.) I hear you're supposed to keep workouts to under 70 minutes or so...I spend a lot more time than this, sometimes close to 2 hours. Am I doing too many exercises/sets?

Any answers or additional commentary is appreciated!!

bigsahm21 · 03-15-2006, 10:06 PM

uhhh anyone??

**CowPimp** · 03-16-2006, 09:35 PM

Read the stickies.

bigsahm21 · 03-16-2006, 10:48 PM

...I did.

Why is that everyone's response on the board?

I was told to read the stickies, make a program, and ask specific questions...which is what I did...

TJ Cline · 03-16-2006, 11:15 PM

Quote:

Originally Posted by bigsahm21

I've been doing this for 2 1/2 weeks...I've gained about 2 lbs, and I'm substantially more ripped, so I think it's almost all muscle...I've been eating about 3000 cals a day, with a good carb/fat/protein split...

Exercises done in sets of (1 x 12, 1 x 8, 1 x 4, 1 x 10)

Day A - Chest/Back what days are A,B,c???
Bench sets reps??:?
Incline Bench
DB Flies

Pull-ups (weighted)
Lat pull-downs....pick one and do it
Shrugs
This one lift that a trainer showed me, no idea what its called

Rowing (machine)...shit can this crap...do BB or DB rows

Day B - Arms/Shoulders
DB Curls
2 arm bar curl
Hammer curl
Forearm curls

Dips
Tricep pushdown machine...drop this
Skullcrushers

Overhead DB press
the one where you lift the weight bar from your knee/thigh area up to your chin....no, do DB press seated or military press...no from the knee crap
Lateral/Front DB raises....side only, you hit the front with presses and bench enough

Day C - Legs/Core
Squats
Leg presses
Leg curls
Leg extensions....drop this
Calf raises

Core workout differs, my abs/lower back area are pretty good, I switch it up I find this is best for me...

Questions I have:
1.) My back has had the least amount of progress so far. Why is this? Something wrong with my routine? I heard DB Rows are a great exercise should I add/replace this and something?

2.) I hear you're supposed to keep workouts to under 70 minutes or so...I spend a lot more time than this, sometimes close to 2 hours. Am I doing too many exercises/sets?

Any answers or additional commentary is appreciated!!

I see no reason for an arm day, and if you are training arms and shoulders the day or two after chest and back you will be over training some muscles.

bigsahm21 · 03-17-2006, 12:45 AM

...so only pick one lat pulldowns or pull ups?

TJ Cline · 03-17-2006, 01:00 AM

Quote:

Originally Posted by bigsahm21

...so only pick one lat pulldowns or pull ups?

For lats I would do rows as my main exercise...then pull ups if you are strong enough to do strict clean reps, cgpd and T-bar rows are good also.

03-14-2006, 06:37 PM	#1
bigsahm21 Registered User Join Date: Feb 2006 Posts: 509	Critique my program! I've been doing this for 2 1/2 weeks...I've gained about 2 lbs, and I'm substantially more ripped, so I think it's almost all muscle...I've been eating about 3000 cals a day, with a good carb/fat/protein split... Exercises done in sets of (1 x 12, 1 x 8, 1 x 4, 1 x 10) Day A - Chest/Back Bench Incline Bench DB Flies Pull-ups (weighted) Lat pull-downs Shrugs This one lift that a trainer showed me, no idea what its called Rowing (machine) Day B - Arms/Shoulders DB Curls 2 arm bar curl Hammer curl Forearm curls Dips Tricep pushdown machine Skullcrushers Overhead DB press the one where you lift the weight bar from your knee/thigh area up to your chin Lateral/Front DB raises Day C - Legs/Core Squats Leg presses Leg curls Leg extensions Calf raises Core workout differs, my abs/lower back area are pretty good, I switch it up I find this is best for me... Questions I have: 1.) My back has had the least amount of progress so far. Why is this? Something wrong with my routine? I heard DB Rows are a great exercise should I add/replace this and something? 2.) I hear you're supposed to keep workouts to under 70 minutes or so...I spend a lot more time than this, sometimes close to 2 hours. Am I doing too many exercises/sets? Any answers or additional commentary is appreciated!!
bigsahm21 Registered User Join Date: Feb 2006 Posts: 509

03-15-2006, 10:06 PM	#2
bigsahm21 Registered User Join Date: Feb 2006 Posts: 509	uhhh anyone??
bigsahm21 Registered User Join Date: Feb 2006 Posts: 509

03-16-2006, 09:35 PM	#3
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Read the stickies.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

03-16-2006, 10:48 PM	#4
bigsahm21 Registered User Join Date: Feb 2006 Posts: 509	...I did. Why is that everyone's response on the board? I was told to read the stickies, make a program, and ask specific questions...which is what I did...
bigsahm21 Registered User Join Date: Feb 2006 Posts: 509

03-17-2006, 12:45 AM	#6
bigsahm21 Registered User Join Date: Feb 2006 Posts: 509	...so only pick one lat pulldowns or pull ups?
bigsahm21 Registered User Join Date: Feb 2006 Posts: 509

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