Please Critique

[MidWestLacrosse]

So here's what i have planned... any help would be greatly appreciated because i have not gained any strength/weight in over a year... i stopped lifting for 6 months and now i am getting back into it. Thanks!

All exercises will be using progressive overload with three sets. I will also do ab exercises during my recovery time between lifts.
Monday-
BB Bench
DB Incline
DB Sitting Military
DB Overhead Tricep Extension
DB Three way shoulder
Tuesday-
BB Bicep Curls
BB Raise the bar to your chin while standing (dont know the name)
DB Hammer Curls
DB Row
Lat Pulls
Cable Seated Row Wide Grip(Chest Pulls)
Wednesday-
Mega Ab Workout
Thursday-
BB Incline
DB Bench
BB Standing Military
Cable Tricep
Cable Three Way Shoulder
Friday-
BB Preacher Curls
BB Shrugs
DB Incline Bicep Curls
Cable Seated Pull Down Narrow Grip
Lat Pull-Ups
Cable Seated Row Narrow Grip(Chest Pulls)
EDIT: I will be changing my exercises every four weeks to ensure muscles stay stressed. Also I have running exercises already installed into my day. This is why i dont have any lower body in there. Sprinting/jogging for lacrosse.

 

[fufu]

Awful workout. You need to train lower body with weights if you are with upperbody. Running will not do the trick. There is too much to point out. Read the stickies!

 

[MidWestLacrosse]

Awful workout. You need to train lower body with weights if you are with upperbody. Running will not do the trick. There is too much to point out. Read the stickies!

How about something that helps me instead of being a prick?

 

[nsimmons]

Read the stickies, prick.

This question is asked every day, theres hundreds of posts.

 

[MyK]

How about something that helps me instead of being a prick?

he was being straight with you!

now go read the stickes like he said, (this is helping you!!)

 

[fufu]

How about something that helps me instead of being a prick?

You ask for a critique and I gave it. I made no personal stabs, I was not being a prick. As for advice, I'll say it again - read the stickies! I'm not going to explain everything that is wrong when you can just read how to make a proper workout and fully understand it for yourself. If you have any questions I'll be glad to offer what I can.

 

[MidWestLacrosse]

I have read the stickies... and this is what i came up with. Thats why i am looking for guidance and getting frustrated.

 

[fufu]

I have read the stickies... and this is what i came up with. Thats why i am looking for guidance and getting frustrated.

Then I'd say...read them again.

Put your isolation crap after your bigger movements like pullups/rows. You have to come up with a lower body workout as well. It needs balance.

 

[fUnc17]

I have read the stickies... and this is what i came up with.

you have not read the stickies if that is what you came up with. that is possibly the worst routine i've ever seen. I don't think i could put together a worse program if i tried. Completely scrap that piece of shit and do either push/pull/legs, upper/lower, or total body.

READ THIS

Upper/lower

Full body

my advice: dont be a jerkoff, no one is trying to steer you in the wrong direction. good luck

 

[MyK]

So here's what i have planned... any help would be greatly appreciated because i have not gained any strength/weight in over a year... i stopped lifting for 6 months and now i am getting back into it. Thanks!

All exercises will be using progressive overload with three sets. I will also do ab exercises during my recovery time between lifts.

abs everyday!!! yowzerz!!!



Monday-
BB Bench
DB Incline
DB Sitting Military
DB Three way shoulder
DB Overhead Tricep Extension do these last

not a bad pushday, could be better

Tuesday-

chin ups
Cable Seated Row Wide Grip(Chest Pulls)
Lat Pulls
DB Row
BB Raise the bar to your chin while standing (dont know the name) pullups??
BB Bicep Curls
DB Hammer Curls

this is much better then the excrement you had, i added the chins and rearranged your order, always do your isolation last! IMO


Wednesday-

Mega Ab Workout I thought you did abs everyday?? Mega!! sounds aggressive!

Thursday-
BB Incline
DB Bench
BB Standing Military
Cable Tricep
Cable Three Way Shoulder

didnt you just do this crap on monday??? lawl!!!

Friday-
BB Preacher Curls
BB Shrugs
DB Incline Bicep Curls
Cable Seated Pull Down Narrow Grip
Lat Pull-Ups
Cable Seated Row Narrow Grip(Chest Pulls)

wtf is this tuesdays workout again!!!

EDIT: I will be changing my exercises every four weeks to ensure muscles stay stressed. Also I have running exercises already installed into my day. This is why i dont have any lower body in there . Sprinting/jogging for lacrosse.

F!

read the stickies!! SON!

 

[nsimmons]

Monday
flat bench, inclince bench, OH press, cg bench

Wednesday
Pull ups/downs, rows, deadlifts, curls

friday
squats, sldl, calves

3-4 sets 10 reps, ditch the ab work. Simple.

 

[Bakerboy]

Stick to the basics. You will get more bang for your buck by developing a program around freeweight compound movements like: squats (front and back), deadlifts. etc. Forget the bodypart training. Read the stickies at the top of the training section to help you create either a full body program 3 x a week or a push/pull/legs program or an upper/lower program. I would not workout more than three days per week if you are trying to gane size, your body needs time to rest and grow.

 

[assassin]

no need for ab work .... u could work your abs maximum 2-3 times per week and thats too much.......do abs after you finish your workout no need to super set them in between your sets ..... wich will ruin your lifts...... if u wan't to get a six pack , it's a matter of diet ... not a training issue.... abs won't grow bigger by training them, maybe they'll become stronger wich will improve your performance or they'll have more endurance ... but having a sixpack requires losing bf% wich is a matter of diet....after u arrange your training plan and make a good workout go read the stickies in the diet forum and come up with a diet and ppl here will help u with it...good luck

 

[mike456]

Where are sets/reps/rest intervals, etc.

You need leg work, running is not going to give you any leg strenght/mass.

You are doing way too much.

You are doing isolation before compounds.

 

[assassin]

true ..running is not enough .... u should at least do squats+deadlifts to develop your legs

 

[mike456]

Monday
flat bench, inclince bench, OH press, cg bench

Wednesday
Pull ups/downs, rows, deadlifts, curls

friday
squats, sldl, calves

3-4 sets 10 reps, ditch the ab work. Simple.

deadlifts do not go on pull day, scrap the wedensday deads and add in another rowing exercise on wedensday.

 

[fufu]

deadlifts do not go on leg day, scrap the wedensday deads and add in another rowing exercise on wedensday.

Deadlifts can go on any day, they don't have to be done exclusively with anything.

 

[mike456]

Deadlifts can go on any day, they don't have to be done exclusively with anything.

I am pretty sure that was a push/pull/legs routine, if it is not my mistake, but if it is deadlifts go on leg day!

 

[fufu]

Nice edit.

 

[fufu]

Still, I think deadlifts could be done fine on a pull day. It is a puling movement afterall.

 

[mike456]

lol, I made a mistake.

 

[mike456]

Still, I think deadlifts could be done fine on a pull day. It is a puling movement afterall.

so are leg curls

 

[mike456]

the point of push/pull/legs is to do exercises that work the same muscles on the same day. Deadlifts works the hams, glutes, quads wich all get worked during a good leg day.

 

[fufu]

the point of push/pull/legs is to do exercises that work the same muscles on the same day. Deadlifts works the hams, glutes, quads wich all get worked during a good leg day.

...and traps, spinal erectors, grip/forearms, lower back. IMO they can be done on either upper or lower days, depending on the routine.

 

[mike456]

Spinal Erectors, lower back also get worked during squats and most other leg exercis

Ok, if you want to put deadlifts on your pull day, then put a quad-dominant on your push day to balance it out.

 

[LexusGS]

fuck training legs. my quads grow like hell after doing 3 sets of spyder curls.

 

[fufu]

sigh

 

[LexusGS]

sigh

he knows what um talkin bout'^^^...

 

[fufu]

he knows what um talkin bout'^^^...

 

[CowPimp]

I think it makes more sense to put deadlifts with your lower body work if you do want to split up your program like that.