Thread: New Reviewed Workout

Originally Posted by Michael (Dj)

Okay i taken advice given to me by some members of this forum and looked at the stickies posted to give me an idea of how to properly make a good splitting routine..
Just to show you what i have come up with i'll put it up here and you can give me feedback?..


Monday: Chest, Arms

Smith Machine Bench Press 3 x 3-6
Incline Dumbell Press 3 x 3-6
Pec Deck Flye 3 x 8-12


Dumbell Curls 3 x 3-6
EZ Barbell Curls 3 x 3-6
Overhead Dumbell Extensions 3 x 3-6
Wrist curls 3 x 8-12

This is mostly isolation and machine work. Why not more freeweights and compound work? Also, you shouldnt go this heavy on isolation movements, thats just asking for trouble. Why so much bicep work?


Wednesday: Legs, shoulders

One legged Leg Press 3 x 3-6
Squats 3 x 3-6
Leg Curl 3 x 3-6
Deadlift 3 x 3-6

Military Press 3 x 3-6
Dumbell Press 3 x 3-6
Lateral Raise 3 x 8-12

This is slightly better. Id put Squats and Deads first though, as they are by far the toughest movements to do.

Friday: Back, Arms

One Arm dumbell Row 3 x 3-6
Bent Over Barbell Row 3 x 3-6
CG Cable Pulldown 3 x 3-6
Assist Pullups 3 x 8-12
Machine Shrugs 3 x 3-6

CG Bench Press 3 x 3-6
Concentration Curls 3 x 3-6
Barbell Curl 3 x 3-6

You already did a load of bicep isolation on your first day!? Good amount of rowing and stuff though.

As you can see i value strength so i have gone for low rep range on most sets.

[b]Need some sort of periodization scheme, getting stronger doesnt require going heavy 100% of the time.[b]

I hope this new workout is better than my old one, Please give me feedback so i can see were to go from here!.

Comments in bold. As well as:

Your split needs some work. Stray away from bodypart splits to avoid un-neccessary crossover of movements. Work in terms of movement type (Push, Pull, Horizontal, Vertical) for both upper and lower body.

If you do 3x3-6 every time, you will burn out quickely. Read the parts of the stickies that deal with periodization.

Too much isolation and machine work, youve doubled up on bicep work, and repeated bench press variations on different days.

Stick to compound freeweights movements: Squat, Deadlift, Bench Press, Bent Over Rows, Lunges, Good Mornings, Overhead Press, Pullups, Dips, Single Arm Rows, Step Ups, Glute Ham Raises/Hyperextensions...

The list goes on. Add in one or two isolation movements at the end for fun if you want, but the above types of movement will be where you make your progress. Cant have a sugary topping without a cake to put it on.

All in all, i think you should review the stickies. Points for effort, but try again :P.

Lol thanks... I will get this right... I'm just having trouble understanding all this new lingo you guys talk in... it's just going to take time for me to take it all in i think!

Originally Posted by Michael (Dj)

Lol thanks... I will get this right... I'm just having trouble understanding all this new lingo you guys talk in... it's just going to take time for me to take it all in i think!

Dont sweat it, we all started somewhere.

Just remember that most stuff guys say about their training in the gym is just what they got from magazines, which are invariably pure crap.

Dont try to rationalise what you learn on these boards in relation to how things are "usually" done. Just learn, lol.

It may be tough to get at first, but once you learn the general rules a whole world of exciting workouts opens up. Periodization is the key to that.