Critique my workout routine...

ErikW412 · 01-17-2009, 04:22 PM

Please dont crucify me if this is the wrong plsce to post or go aboout this...

Upper Body/ Lower Body Split...
Monday:
Bench Press
Bent Rows
Shoulder Press
Lat Pull Down
Tuesday
Squats
Romanian Deadlifts
Walking Lunges
Thursday
Bench Press
Dumbell Rows
Weighted Pull Ups
Military Press
Friday
Deadlifts
Front Squats
Lunges

my sets and reps change weekly ranging from Maxes, 5x5, 4x8, and 3x12
also I throw in accessory work for bis tris kind of randomly with chest flys, curls, dips, pull overs, and any other random isolation exercise. If youve noticed I tend to stick to compound movements.

Full Body routine
Monday
Bench Press
Squats
Bent Rows
lunges
Wednesday
Military Press
Romanian Deadlifts
Weighted Pull Ups
Weighted Step Ups
Friday
Incline Bench Press
Dumbell Rows
Deadlifts
Walking Lunges

rep scheme is the same 5x5, 4x8, 3x12... and sometimes I go all out trying to max the big three (bench, deads and squats) also generally all of my exercises are with free weights

**Built** · 01-17-2009, 04:32 PM

That's pretty good, actually.

The one thing that jumps out is a personal preference - I don't like to train shoulders and chest on the same day because of the rotator cuff stress, but this doesn't bother everybody.

You could try doing the two "upper" workouts using an Ian King arrangement that I like - pairing pushing and pulling in vertical or horizontal planes - ie chins and millies, rows and chest.

Otherwise, looks great.

Ben dur · 01-17-2009, 08:25 PM

first
this is the perfect place to post this!

the pros
-im delighted you are using some form of periodization
-im happy to see you are using mostly compound
-nice to see that you are doing pretty even distribution of push and pull, on both lower and upper body parts

the cons
-im not exactly sure i understand your workout routine, with the upper/lower split, and the full body days (some of which overlap?)

although i like most of it

id also have to agree with built
shoulders and chest would be trained separately if it were my preference

Ben dur · 01-17-2009, 08:26 PM

free weights ++++++

ErikW412 · 01-18-2009, 10:12 AM

Quote:

Originally Posted by Ben dur

first
this is the perfect place to post this!

the pros
-im delighted you are using some form of periodization
-im happy to see you are using mostly compound
-nice to see that you are doing pretty even distribution of push and pull, on both lower and upper body parts

the cons
-im not exactly sure i understand your workout routine, with the upper/lower split, and the full body days (some of which overlap?)

although i like most of it

id also have to agree with built
shoulders and chest would be trained separately if it were my preference

Thanks for the positive feedback guys. But just to clarify the seperate workout routines are to alternate when I feel that one has become stagnant or eithe the days are less convenient due to school...

Any suggestions on what to do about the chest/shoulders dilemma

Skib · 01-18-2009, 11:36 AM

i personally have no problem training shoulders with chest... mainly because i don't really do more than 1-2 chest exercises on the same day and if i do shoulders as well i'll just throw in a few sets of arnies or millies...

**Built** · 01-18-2009, 06:30 PM

See, it's very individual. My RC hates me when I do this, others are fine. If you ever have the slightest inclination that your RC is getting strained from this, change your workout structure immediately.

Skib · 01-18-2009, 08:53 PM

yeah i've never had shoulder pain from lifting

**Built** · 01-18-2009, 09:47 PM

Quote:

Originally Posted by Skib

yeah i've never had shoulder pain from lifting

Ahhh... youth. <sigh>

Ngordyn · 01-18-2009, 09:58 PM

i like the way that workout is set up but the shoulder/chest thing.......it don't bother me when i do

like built said youth :P

but its more of a preventative measure for me

**Built** · 01-18-2009, 09:59 PM

Ngordyn ahahahahaa " all i hear is la la la i am a little bitch"

- I love it! LMAO!

Ngordyn · 01-18-2009, 10:10 PM

lol thanks makes my friend shut up when his reason is completely stupid and is just being lazy :P

ErikW412 · 02-02-2009, 02:53 PM

Quote:

Originally Posted by ErikW412

Full Body routine
Monday
1.Bench Press
2.Squatsweighted step ups
3.Bent Rows
4.lungeswalking lunges
Wednesday
2.Military Press
4.Romanian Deadlifts
3.Weighted Pull Ups
1.Weighted Step Upssquats
Friday
2.Incline Bench Pressbench press (I like to bench)
3.Dumbell Rows
1.Deadlifts
4.Walking Lunges

Ive made some alterations in bold to my program. I will exclusively be doing full body this semester.numbers before exercise are the order i do them in.

Also I would like to add I have been focusing on my arms and shoulders tell what you guys think abiout this. I am making all of my pushes more narrow and all of my pulls are supinated. and at the end of my workouts I am doing lateral raises.

But the main reason of this bump is I was hoping that someone could help me create a program based on P/RR/S. I understand how to do P/RR but would like some advice on S. Any help in better understanding P/RR/S in general would help also. can I use this basic layout or wjhat?

ErikW412 · 02-03-2009, 09:49 PM

Sorry for the double post, but I really would like some advice on how to go about creating a good layout for shock week.

01-17-2009, 04:22 PM	#1
ErikW412 ... Join Date: Jul 2006 Posts: 16	Critique my workout routine... Please dont crucify me if this is the wrong plsce to post or go aboout this... Upper Body/ Lower Body Split... Monday: Bench Press Bent Rows Shoulder Press Lat Pull Down Tuesday Squats Romanian Deadlifts Walking Lunges Thursday Bench Press Dumbell Rows Weighted Pull Ups Military Press Friday Deadlifts Front Squats Lunges my sets and reps change weekly ranging from Maxes, 5x5, 4x8, and 3x12 also I throw in accessory work for bis tris kind of randomly with chest flys, curls, dips, pull overs, and any other random isolation exercise. If youve noticed I tend to stick to compound movements. Full Body routine Monday Bench Press Squats Bent Rows lunges Wednesday Military Press Romanian Deadlifts Weighted Pull Ups Weighted Step Ups Friday Incline Bench Press Dumbell Rows Deadlifts Walking Lunges rep scheme is the same 5x5, 4x8, 3x12... and sometimes I go all out trying to max the big three (bench, deads and squats) also generally all of my exercises are with free weights ...

01-17-2009, 04:32 PM	#2
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,064	That's pretty good, actually. The one thing that jumps out is a personal preference - I don't like to train shoulders and chest on the same day because of the rotator cuff stress, but this doesn't bother everybody. You could try doing the two "upper" workouts using an Ian King arrangement that I like - pairing pushing and pulling in vertical or horizontal planes - ie chins and millies, rows and chest. Otherwise, looks great. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

01-17-2009, 08:25 PM	#3
Ben dur Registered User Join Date: Jan 2008 Location: Milton FL Posts: 1,226 Photos: 6	first this is the perfect place to post this! the pros -im delighted you are using some form of periodization -im happy to see you are using mostly compound -nice to see that you are doing pretty even distribution of push and pull, on both lower and upper body parts the cons -im not exactly sure i understand your workout routine, with the upper/lower split, and the full body days (some of which overlap?) although i like most of it id also have to agree with built shoulders and chest would be trained separately if it were my preference 21 5'11" ~175lbs 8% on elec. analyzer

01-17-2009, 08:26 PM	#4
Ben dur Registered User Join Date: Jan 2008 Location: Milton FL Posts: 1,226 Photos: 6	free weights ++++++ 21 5'11" ~175lbs 8% on elec. analyzer

01-18-2009, 06:30 PM	#7
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,064	See, it's very individual. My RC hates me when I do this, others are fine. If you ever have the slightest inclination that your RC is getting strained from this, change your workout structure immediately. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

01-18-2009, 11:36 AM	#6
Skib Registered User Join Date: Apr 2003 Location: London, Ontario, Canada Posts: 816 Photos: 1	i personally have no problem training shoulders with chest... mainly because i don't really do more than 1-2 chest exercises on the same day and if i do shoulders as well i'll just throw in a few sets of arnies or millies...

01-18-2009, 08:53 PM	#8
Skib Registered User Join Date: Apr 2003 Location: London, Ontario, Canada Posts: 816 Photos: 1	yeah i've never had shoulder pain from lifting

01-18-2009, 09:58 PM	#10
Ngordyn Registered User Join Date: Jan 2009 Location: canada, ontario Posts: 430 Photos: 2	i like the way that workout is set up but the shoulder/chest thing.......it don't bother me when i do like built said youth :P but its more of a preventative measure for me Life is hard, Train harder My Goals Blog go big or go home friend " man i am not feeling the gym today" me " all i hear is la la la i am a little bitch"

01-18-2009, 09:59 PM	#11
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,064	Ngordyn ahahahahaa " all i hear is la la la i am a little bitch" - I love it! LMAO! Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

01-18-2009, 10:10 PM	#12
Ngordyn Registered User Join Date: Jan 2009 Location: canada, ontario Posts: 430 Photos: 2	lol thanks makes my friend shut up when his reason is completely stupid and is just being lazy :P Life is hard, Train harder My Goals Blog go big or go home friend " man i am not feeling the gym today" me " all i hear is la la la i am a little bitch"

02-03-2009, 09:49 PM	#14
ErikW412 ... Join Date: Jul 2006 Posts: 16	Sorry for the double post, but I really would like some advice on how to go about creating a good layout for shock week. ...

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