critque my workout

pood · 07-20-2006, 07:43 PM

I'm on a 3 day split, push/pull/legs

MWF, all exercises are 3 sets each. 8-12 rep range. going for clean bulk

T-TR-Sat = bike(30min)-bike(30min)-hike

Day 1 (Upper Body "Push")

Bench Press
Incline DB Bench Press
Seated Barebell Press
Dumbbell Lateral Raise
Bent-Over Lateral Raise
Dips
Cable Pressdown

Day 2 (Upper Body "Pull")

Chin Up
DB Bent-Over Row
Seated Cable Row (2 Sets)
Dumbbel Shrug (12-15 Reps)
EZ-Bar Curl
Preacher Machine Curl

Day 3 (Lower Body and Core)

Smith-Machine Squat
Leg Extension
Stationary Lunge (2 Sets)
Lying Leg Curl
Standing Calf Raise (12-15 Reps)
Back Extension (12-15 Reps)

thanks!

MWpro · 07-20-2006, 08:21 PM

I guess it looks decent, except for your leg day. Why all the machines? And you have 3 quad dominant exercises while only one hamstring exercise, and that is just an isolation exercise. I would definitely change some stuff, you should at least be doing real squats and SLDL's

pood · 07-20-2006, 11:14 PM

Quote:

Originally Posted by MWpro

I guess it looks decent, except for your leg day. Why all the machines? And you have 3 quad dominant exercises while only one hamstring exercise, and that is just an isolation exercise. I would definitely change some stuff, you should at least be doing real squats and SLDL's

replace the lunges with Good Mornings. would that be good?

also switching out the preacher machine curl with Sitted DB Curl

**CowPimp** · 07-21-2006, 01:43 PM

I would throw in another pulling movement on pull day. Pulldowns would be a good addition. I would also move the bent over lateral raises (I'm assuming this is like a reverse fly) to pull day.

I think you have too many machines on leg day as well. You should also get a nice compound or heavy pulling movement on leg day; a deadlift variation would be my suggestion.

mike456 · 07-22-2006, 10:44 PM

bent-over lateral raises go on pull day, and you need to drop the machine stuff on leg day and add in some free weight compund movements.

pood · 07-30-2006, 11:28 AM

what do you guys think of the DB straight leg deadlift?

http://www.exrx.net/WeightExercises/...gDeadlift.html

**CowPimp** · 07-30-2006, 04:48 PM

Quote:

Originally Posted by pood

what do you guys think of the DB straight leg deadlift?

http://www.exrx.net/WeightExercises/...gDeadlift.html

I don't like the lower back rounding and lockout out knees, but I think it's a good exercise if you keep a little break in the knees and maintain a neutral spine.

pood · 07-31-2006, 11:35 AM

Quote:

Originally Posted by CowPimp

I don't like the lower back rounding and lockout out knees, but I think it's a good exercise if you keep a little break in the knees and maintain a neutral spine.

neutral spine = straight?

TJ Cline · 07-31-2006, 04:03 PM

Quote:

Originally Posted by pood

I'm on a 3 day split, push/pull/legs

MWF, all exercises are 3 sets each. 8-12 rep range. going for clean bulk

T-TR-Sat = bike(30min)-bike(30min)-hike

Day 1 (Upper Body "Push")

Bench Press
Incline DB Bench Press
Seated Barebell Press
Dumbbell Lateral Raise
Bent-Over Lateral Raise
Dips
Cable Pressdown

Day 2 (Upper Body "Pull")

Chin Up
DB Bent-Over Row
Seated Cable Row (2 Sets)...drop this add lat pulls for 3-4 sets
Dumbbel Shrug (12-15 Reps)
EZ-Bar Curl
Preacher Machine Curl....drop this

Day 3 (Lower Body and Core)

Smith-Machine Squat...do real squats
Leg Extension...drop this
Stationary Lunge (2 Sets)
Lying Leg Curl....drop this
Standing Calf Raise (12-15 Reps)
Back Extension (12-15 Reps)...drop this add SLDL

thanks!

C+

Add a latt pull exercise, drop the leg ext, do real squats, and replace hamstring curls with SLDL.

**CowPimp** · 07-31-2006, 08:56 PM

Quote:

Originally Posted by pood

neutral spine = straight?

Yeah, as in not hyperextended or flexed.

07-20-2006, 07:43 PM	#1
pood Registered User Join Date: Jun 2002 Location: Seattle Posts: 166	critque my workout I'm on a 3 day split, push/pull/legs MWF, all exercises are 3 sets each. 8-12 rep range. going for clean bulk T-TR-Sat = bike(30min)-bike(30min)-hike Day 1 (Upper Body "Push") Bench Press Incline DB Bench Press Seated Barebell Press Dumbbell Lateral Raise Bent-Over Lateral Raise Dips Cable Pressdown Day 2 (Upper Body "Pull") Chin Up DB Bent-Over Row Seated Cable Row (2 Sets) Dumbbel Shrug (12-15 Reps) EZ-Bar Curl Preacher Machine Curl Day 3 (Lower Body and Core) Smith-Machine Squat Leg Extension Stationary Lunge (2 Sets) Lying Leg Curl Standing Calf Raise (12-15 Reps) Back Extension (12-15 Reps) thanks!
	ASDF!

07-20-2006, 08:21 PM	#2
MWpro Registered User Join Date: Aug 2004 Posts: 874	I guess it looks decent, except for your leg day. Why all the machines? And you have 3 quad dominant exercises while only one hamstring exercise, and that is just an isolation exercise. I would definitely change some stuff, you should at least be doing real squats and SLDL's
MWpro Registered User Join Date: Aug 2004 Posts: 874

07-21-2006, 01:43 PM	#4
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	I would throw in another pulling movement on pull day. Pulldowns would be a good addition. I would also move the bent over lateral raises (I'm assuming this is like a reverse fly) to pull day. I think you have too many machines on leg day as well. You should also get a nice compound or heavy pulling movement on leg day; a deadlift variation would be my suggestion.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

07-22-2006, 10:44 PM	#5
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	bent-over lateral raises go on pull day, and you need to drop the machine stuff on leg day and add in some free weight compund movements.
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	Journal

07-30-2006, 11:28 AM	#6
pood Registered User Join Date: Jun 2002 Location: Seattle Posts: 166	what do you guys think of the DB straight leg deadlift? http://www.exrx.net/WeightExercises/...gDeadlift.html
	ASDF!

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