Thread: Critique my workouts routine .

Not great.

Theres not really any need for that much direct arm work or isolation, nor for 3 bench press variations.

Your balance between upper/lower work favours upper body too much, and the same goes for you doing way too much pushing compared to pulling.

Focus on compound freeweights, have a balance between movements. Eg:

Monday - Bench Press, Dips, Pushups, Single Arm Overhead Press

Wednesday - Deadlifts, Squats, Lunges, Hyperextensions.

Friday - Pullups, Bent Over Rows, Single Arm Pulldowns, Supine Rows.

If you want to add Tricep extensions to mon, calve raise to wed, and curls to fri, add a set or two of each, but thats all you need.

Add in a periodization scheme to work out the rep ranges youll be using for the program and youre good to go.

I would take a look at the stickied threads at the top of this forum.

thank you and your program seems to be reasonable ,simple and fairly good.
in fact .. the only reason why im doing this for my arms is to get them to be stronger iv been told that if one of my muscles is lagging off the others ( which is whats happening to my arms ) then it needs to be prioritized which means finding a rough and an intense workouts for it and doing it twice in a week .. i dont know maybe that statement was wrong cuz i could tell how much my arms hurt and how sore theyre feelling... hell i even started to get sh!tloads of strethcing marks on my left arm and small pimples.
So what do u think i shall do to get my arms to catch on with my other muscles ?

Originally Posted by flame_bringer

thank you and your program seems to be reasonable ,simple and fairly good.
in fact .. the only reason why im doing this for my arms is to get them to be stronger iv been told that if one of my muscles is lagging off the others ( which is whats happening to my arms ) then it needs to be prioritized which means finding a rough and an intense workouts for it and doing it twice in a week .. i dont know maybe that statement was wrong cuz i could tell how much my arms hurt and how sore theyre feelling... hell i even started to get sh!tloads of strethcing marks on my left arm and small pimples.
So what do u think i shall do to get my arms to catch on with my other muscles ?

By not doing any direct arm work - you dont need to.

My guess would be that your arms are just fine compared to the rest of your body, its just most people seem to have a complex about their arms.

Doing twice as much work on a lagging area is a sure fire way to overtrain and ensure that you dont grow and/or get injured.

Concentrate on good diet, and training with overall compound movements, implementing some form of planned varience (periodization) and all of your body will grow, arms and all.

The arms get worked in pretty much every movement, you dont need to target them directly to get the best out of them. Save your energy for recovery.

thank you i'll put what u said into consideration im changing my whole routine it looks like crap i even started to hate lifting because of the so much work especially on arms days.

Originally Posted by flame_bringer

thank you i'll put what u said into consideration im changing my whole routine it looks like crap i even started to hate lifting because of the so much work especially on arms days.

Well its gonna take work to do anything, but if your program and diet are set up wrong then youll be working your ass off for nothing, haha. Thats the frustrating part.

Have you taken a look at the stickied threads at the top of the training section? I highly reccomend you do so. There are a few threads there that will help you no end when learning about program design, as well as some of the terms that will be thrown around on these forums.

sure i'll take a look at it now ..
i know thats apparently why all iv been gaining lately was midsection fat i guess there is no time for the muscles to grow because of this wrongly sat routine.