Can you critique my program please :)

ArnoldsProtege · 01-30-2008, 10:32 PM

Alright guys, well I developed an 8 week program to get back into weight training, and hes what I came up with. Im 5'10 and 210, but muscular, and Im looking to lose BF and get leaner.

My rep and set range for all exercises is 3 sets of 15,13, and 10 reps. I rest 30 seconds to a minute. On the last sets and reps for each body part, I drop the weight and pump out till failure, or do decentric, negative lifts and squeeze as hard as I can.

K, heres what Ive been doing

Day1 Chest/Tri

DB Chest press
DB Incline Press
DB decline bench
Peck Deck

Dips
Tricep Push down
Skull Crusher

Weighted Crunch Machine
Oblique crunches
Leg Lifts
Planks (side, front, and other side)

Day 2 Back and Bi

Lat Pull down
bent over row
Seated Cable Row
Assisted pullups till failure
Back Extensions
Barbell Curl
Hammer Curl
Preacher Curl

Calf machine
Forarm rope pull up
Forearm barbell lifts

Day 3 Shoulder and Legs

DB Military Press/Arnold Press(alternating)
Shoulder Flys(think thats what theyre claled)
Front DB raises
Seated bent over Shoulder Flys

Squats
Leg Press
Lunges
Lying Leg curls

Repeat Ab exercises

*I do at least 30 minutes of cardio after each session (save for leg day..legs are like jelly). I often come in on 1-2 off days as well to just do HIIT or steady state cardio.*

What do you guys think? Am I missing anything? Should I be doing something different? Am I making any mistakes in the program? All input (good and bad) is greatly appreciated, thanks guys

Metallibanger · 01-31-2008, 08:59 AM

Quote:

Originally Posted by ArnoldsProtege

Day1 Chest/Shoulders/Tri

BB Chest press (reps of 4-6)
DB Incline Press
DB decline bench

DB Military Press/Arnold Press(alternating)
Shoulder Flys(think thats what theyre claled)
Front DB raises

Dips
Tricep Push down
Skull Crusher

Day 2 Back and Bi

Deadlift(reps of 4-6)
Lat Pull down
bent over row
Seated Cable Row
Assisted pullups till failure

Barbell Curl
Hammer Curl
Preacher Curl

Forarm rope pull up
Forearm barbell lifts

Day 3 Legs/calves/abs

Squats (reps of 4-6)
Leg Press
Lunges
Lying Leg curls

Calf machine

Regular crunches
Leg Lifts

ArnoldsProtege · 02-01-2008, 12:33 AM

Hey thanks for taking the time to reply... can you explain please why this would be better to do? should i change up my 3 sets of 15,13,10, do different exercises, etc... thanks again

Metallibanger · 02-01-2008, 09:52 AM

It's a push/pull/legs routine, one of the more effective methods to gain mass and strength. You have to focus on basic compound exercises like barbell bench presses, deadlifts and squats, which should be done with low reps for the best gains.

ArnoldsProtege · 02-02-2008, 07:17 PM

Thanks for the info man.. appreciate it. I tried doing that Day one split of chest, shoulder and tris and by the time I finished, I coulnt do ANY weight for the last bodypart. What are the benefits of a push/pull workout system, and why that over say, chest/tris, back/bis and abs/legs/calves?

Metallibanger · 02-02-2008, 07:50 PM

This routine guarantees you optimal muscle efficiency and quick recovery, which is crucial for muscle growth

01-30-2008, 10:32 PM	#1
ArnoldsProtege VandelayIndustries Join Date: Aug 2005 Location: Toronto Posts: 297 Photos: 1	Can you critique my program please :) Alright guys, well I developed an 8 week program to get back into weight training, and hes what I came up with. Im 5'10 and 210, but muscular, and Im looking to lose BF and get leaner. My rep and set range for all exercises is 3 sets of 15,13, and 10 reps. I rest 30 seconds to a minute. On the last sets and reps for each body part, I drop the weight and pump out till failure, or do decentric, negative lifts and squeeze as hard as I can. K, heres what Ive been doing Day1 Chest/Tri DB Chest press DB Incline Press DB decline bench Peck Deck Dips Tricep Push down Skull Crusher Weighted Crunch Machine Oblique crunches Leg Lifts Planks (side, front, and other side) Day 2 Back and Bi Lat Pull down bent over row Seated Cable Row Assisted pullups till failure Back Extensions Barbell Curl Hammer Curl Preacher Curl Calf machine Forarm rope pull up Forearm barbell lifts Day 3 Shoulder and Legs DB Military Press/Arnold Press(alternating) Shoulder Flys(think thats what theyre claled) Front DB raises Seated bent over Shoulder Flys Squats Leg Press Lunges Lying Leg curls Repeat Ab exercises I do at least 30 minutes of cardio after each session (save for leg day..legs are like jelly). I often come in on 1-2 off days as well to just do HIIT or steady state cardio. What do you guys think? Am I missing anything? Should I be doing something different? Am I making any mistakes in the program? All input (good and bad) is greatly appreciated, thanks guys
	Age:19 Height: 5'11 Weight: 190 lbs

02-01-2008, 12:33 AM	#3
ArnoldsProtege VandelayIndustries Join Date: Aug 2005 Location: Toronto Posts: 297 Photos: 1	Hey thanks for taking the time to reply... can you explain please why this would be better to do? should i change up my 3 sets of 15,13,10, do different exercises, etc... thanks again
	Age:19 Height: 5'11 Weight: 190 lbs

02-02-2008, 07:17 PM	#5
ArnoldsProtege VandelayIndustries Join Date: Aug 2005 Location: Toronto Posts: 297 Photos: 1	Thanks for the info man.. appreciate it. I tried doing that Day one split of chest, shoulder and tris and by the time I finished, I coulnt do ANY weight for the last bodypart. What are the benefits of a push/pull workout system, and why that over say, chest/tris, back/bis and abs/legs/calves?
	Age:19 Height: 5'11 Weight: 190 lbs

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02-01-2008, 09:52 AM	#4
Metallibanger Registered User Join Date: Jan 2008 Location: - Posts: 287 Photos: 13	It's a push/pull/legs routine, one of the more effective methods to gain mass and strength. You have to focus on basic compound exercises like barbell bench presses, deadlifts and squats, which should be done with low reps for the best gains.

02-02-2008, 07:50 PM	#6
Metallibanger Registered User Join Date: Jan 2008 Location: - Posts: 287 Photos: 13	This routine guarantees you optimal muscle efficiency and quick recovery, which is crucial for muscle growth