Critique Please :)

[assassin]

hi everybody , i don't know if anybody still remembers me i haven't been posting for a real long time now , I was also off training for a very long period but i'm planning to start working out again ,actually i'll be kickboxing for 3-4 times weeekly so i only have time to lift weights only three times per week , I also won't be doing legs because I already do a lot of Intense Exersices for them and I don't wan't to gain mass in my legs wich will effect my speed and endurance ...I would be really pleased to see your replies about what i came up with ...my goals is to gain back tha mass I lost and to gain even more mass while i'll be on a cutting diet .....

DAY 1 [chest+delts]

flat chest barbell presses

weighted dips

inclined barbell/dumbbell presses

machine/cable flyes

barbell/dumbell shoulder presses

front raises

lateral raises


day 2 [back+rear delts]

bb rows

db one hand rows / cable rows

weighted wg pullups

chin ups

an isolation exercise for rear delts


day 3 (arms)

one arm triceps extension

skull crushers

kick backs / cable push downs

chinups

wg bb curls

hammer curls

accessory stuff +abs

 

[assassin]

Any comments about reps , exercises , split would be so appreciated thnx again

 

[assassin]

note: i know it's hard to gain mass while cutting but due to the fact that along the past few months i haven't been dieting or working out ,i also have been eating less than 50 grams of protein per day so i hope i'l be able to gain some mass when i'm on a good diet with at least 150 grams of protein and lifting as hard as i can while supplementing with creatine , amino acids ....

 

[Nub]

You should really still do legs. You'll be missing out on a lot of power, and if you train explosively I really doubt you'll lose speed. Plus, imagine how much more your kicks will hurt if your legs are a little heavier.

 

[assassin]

maybe i'll add some squats / dead lifts ..but do you think this program is ok ?

 

[Nub]

Yeah I'm sure it'll be fine. There's always a better way to do stuff, but I feel like if you hit everything with a lot of intensity you'll make gains. I'm not really an expert on programs so I don't want to recommend or condemn anything besides the blatant lack of legs.

 

[ArnoldsProtege]

If i were you id totally still train legs. I have huge and muscular legs, so i neglected them while I was training for football. Once I started a new program designed for strength and power, implementing compound exercises and doing explosive type exercises like power cleans, i shaved .50 off my 40 time and moved in position from defense tackle to fullback lol. Granted, I also lost about 30 lbs during that time, wich helped my speed. But its crazy how it affects your performance when you have strong and powerful legs. Core is key too, but im sure you already knew that.

 

[assassin]

If i were you id totally still train legs. I have huge and muscular legs, so i neglected them while I was training for football. Once I started a new program designed for strength and power, implementing compound exercises and doing explosive type exercises like power cleans, i shaved .50 off my 40 time and moved in position from defense tackle to fullback lol. Granted, I also lost about 30 lbs during that time, wich helped my speed. But its crazy how it affects your performance when you have strong and powerful legs. Core is key too, but im sure you already knew that.

yeah i know what you mean i'm surely gonna try to add some compoung legs exercises ...what do you think about the exercises i've chosen .. do you think it's balanced ?? what's your recommendation about sets/reps

 

[ArnoldsProtege]

looks pretty solid, although im no expert... Id add in some dead lifts for back though, and on your arm day, skip the chinups, and id start it off with close grip bench.. more of a compound exercise than single arm pushdowns. just my opinion tho

As for sets and reps, personally im doing the PRRS training split at the moment and I absolutely LOVE it. One week you train power (2-4 sets at 4-6 reps) next week is Rep Range (2-3 sets of 7-9, 10-12 and 15-17) and the third week is shock (1-3 supersets and one drop set for each muscle group).

I would definitely recomend you check it out. its on the stickies, and the guy who designed it has a website Welcome! PrrsTraining.com. Definitely worth looking in to... it takes awhile to get your program done, as you need to have 3 seperate types of workouts for each split (Power, Rep Range and Shock). but it has yeilded some amaaazing gains for me. Ive been doing it for the past month and a half and have gone up in the weight im using each week. MSG me if u have any questions