Thread: Critique my workout pls

Not a fan of training body parts - prefer movements; push/pull/legs(+abs+grip).

Don't like it for lots of reasons.

For bulking (or anything for that matter) your choice of exercises is not optimal. Don't see any deadlifts or squats. You've got a whole day for shoulders which is a waste. You do back the day after biceps which won't help. You work out 5 days a week which IMO doesn't give your body enough rest (which it needs after deadlifting and the like). I think (though just MO) that you do too many sets on many of the exercises. You seem to be pyramiding some things but not others, and when you do it is a traditional pyramid which means you are most fatigued for your heaviest sets. For bulking particularly, there's too many "little" exercises (front raises, cable x-over, adduction/abduction etc etc) where there should be "big" movements (deads, squats, Stiff deads, cleans etc)

Um......sorry for being honest but you did ask!

The workout itself is what i would call a "trehidin" workout. This means that that you are concentrating on the latter rather than the main course. You could add a few dips in there for extra decor and also for abs i would raise the reps to 3 sets od 1000 reps. The diet is good. Cut out the chicken and chips ( i know you eat them cos i'm related to you...whoops i revealed my identity) As your cousin, i suggest you conserve all your protein...and that means packing away all your Tera Patrick DVDs away!! Apart from that you are safe!!

That workout is terrible!!!!

Do something more likr this

Push
Pull
Off
Legs

thx guys im gonna do some more research dif kinds of push, pull workouts, but thanks for throwin a lil in already.

Originally Posted by KONAN

The workout itself is what i would call a "trehidin" workout. This means that that you are concentrating on the latter rather than the main course. You could add a few dips in there for extra decor and also for abs i would raise the reps to 3 sets od 1000 reps. The diet is good. Cut out the chicken and chips ( i know you eat them cos i'm related to you...whoops i revealed my identity) As your cousin, i suggest you conserve all your protein...and that means packing away all your Tera Patrick DVDs away!! Apart from that you are safe!!

3 sets of 1000 reps? Is that all you have? You're soft! Soft as all fuck!

I start my ab workout with 3 sets of a million and three decades later when I'm done I can still feel the pump for the fourth decade!

ok heres another attempted routine i came up with, get back at me.

*PUSH* Workout A
-bench press
-incline press
-military press
-skull crushers
-overhead db extensions
-lateral raise
-dips
-cable crossover flies


*PULL* Workout B
-pullups
-pulldowns
-row machine
-cable rows
-db shrugs
-standing barbell curls
-hammer curls
-dumbell cross curls (crosses mid chest)


*LEGS* Workout C
-Leg press
-calf raises
-leg extensions
-lying leg curls
-adductors
-abductors
-situps/crunches
-hanging leg raises

Days would be:

DAY-
1 - workout A
2 - workout B
3 - rest
4 - workout C
5 - workout A
6 - rest
7 - workout B

1 - workout C
2 - rest
3 - workout A
4 - workout B
5 - rest
6 - workout C
7 - workout A

ETC...

Originally Posted by xG3

So basically im trying to bulk up. I started all this probably about two weeks ago. I did a lot of research on this forum before this first post, so if u see anything wrong or have any suggestions help me out and let me know. thx guys.

heres a lil info about me:

-19 yrs old
-135 lbs
-5'8
-on cell-tech and 100% whey protein
-cell-tech once a day and whey protein twice a day.
-I cycle 2 weeks ON and 1 week OFF. (cell-tech)
-tryin my best to have 6 meals a day (2 of them are protein shakes)
-1.5 gals of water each day

Heres my Work-Out:


sun - bicep & tricep

*Tricep
3x4-6 -close grip bench
3x4-6 -cable push downs
3x4-6 -cable over head extensions

*Bicep
3x4-6 -standing curls
3x4-6 -standing alternating dumbell curls
3x4-6 -incline hammer curls

mon - Back

5x12,10,8,6,4 -wide grip pull down
5x12,10,8,6,4 -close grip pull down
4x12 -one arm seated row machine
3x20 -weighted situps on decline bench

tues -

REST DAY

wed - Shoulders

3x12 -sitting military press
3x8 -dumbbell lateral raise
3x8 -dumbbell front raise
3x10 -dumbbell shrugs

thurs - Legs

4x12 -Leg Press
4x12 -Calf raises
3x12 -abductors machine
3x12 -adductors machine
3x12 -lyin leg curl

fri -

REST DAY

sat - Chest

3x4-6 -bench press
3x4-6 -decline bench press
3x4-6 -incline bench press
4x12 -cable cross over
3x20 -weighted situps on decline bench

I'm doing 4 different workouts Arms, Chest, Shoulders-Back and Legs. Started doing them like this because I wanted shorter workouts.....

It 'seems' to be working.... For example I used to do my arms as part of a workout which included several sets of bent over rows .So by the time I reached the bicep curl my arms were already tired.

Now with their very own 'arms' workout , I start with the bicep curl, the arms are strong, and I've managed weight never managed before..... at the minute 35kgs/77lbs....... Seem to be seeing results as well , right bicep measured 16 3/4" cold the other day, again biggest it's ever been.

So I think your routines look OK, but at the end of the day it's whether it works for you....... If it doesn't work after a month or two just change them!

You Are Doing This All Wrong!! Moron!!!

Originally Posted by Nick+

I'm doing 4 different workouts Arms, Chest, Shoulders-Back and Legs. Started doing them like this because I wanted shorter workouts.....

It 'seems' to be working.... For example I used to do my arms as part of a workout which included several sets of bent over rows .So by the time I reached the bicep curl my arms were already tired.

Now with their very own 'arms' workout , I start with the bicep curl, the arms are strong, and I've managed weight never managed before..... at the minute 35kgs/77lbs....... Seem to be seeing results as well , right bicep measured 16 3/4" cold the other day, again biggest it's ever been.

So I think your routines look OK, but at the end of the day it's whether it works for you....... If it doesn't work after a month or two just change them!

Sometimes training like this is a good change up, but I'm not sure I'd be judging the success of a training program by the increase in bicep size, anyway each to their own.

xG3, that looks better IMO but I'm still not overly fond of your choice of exercises. Too much fluff. Still don't see any deadlifts or squats what's going on?? I mean OK you don't HAVE to do them but if it's bulk you want they are the most effecient movements for adding mass. Don't be fooled, bicep curls, lateral raises, tricep thingys and bicep whatevers will give you a pump, which deadlifting may not, but boy nothing compares to the solid all over muscle that compound movements will give you.

so what exercises do you recommend? so far im probably gonna throw in dead lifts and as for squats, im doing leg press... but should i just replace leg press for squats? other than that, what else should i throw in, or replace?