current workout (critique please)

[Grandk]

DATE EXERCISE SETS/REPS NOTES

DAY1 INCLINE BENCH 3X5
FLAT BENCH 3X5
DECLINE BENCH 3X5
PREACHER CURLS 4X8
DB CURLS 3X6

DAY 2 POWER CLEANS 5X5
DEAD LIFTS 5X1
FRONT SQUATS 3X5
BACK SQUATS 3X5
HAMSTRING CURLS 4X8

DAY 3 SPEED BENCH 8X3 50% 1RM
4-2-4 BENCH 3X8 50% 1RM ALTERNATE
GOOD MORNINGS 3X10
CHINS 3X10
T-BAR ROWS 4X8
TRICEP KICKBACKS 4X10
TRICEP EXTENSIONS 4X10

 

[Dave949]

[B
DAY 2 POWER CLEANS 5X5
DEAD LIFTS 5X1
FRONT SQUATS 3X5
BACK SQUATS 3X5
HAMSTRING CURLS 4X8

DAY 3 SPEED BENCH 8X3 50% 1RM
4-2-4 BENCH 3X8 50% 1RM ALTERNATE
GOOD MORNINGS 3X10
CHINS 3X10
T-BAR ROWS 4X8
TRICEP KICKBACKS 4X10
TRICEP EXTENSIONS 4X10 [/B]

IMHO...looks o.k. but workout 2 is gonna be pretty tough on your lower back and then you hit your lower back again on workout 3 with goodmornings. Something to think about !!! Also IMHO...lose the tricep kickbacks in workout 3. You are getting plenty of tricep work from workout 1 (benches) and some more on workout 3 (with more benches) and if you are doing the 4 sets of tricep extensions really balls to the wall hard, why mess around with a cardio room/girly exercise like kickbacks ??? But if your dead set on doing two different exercises for the tris on workout 3, personally I would exchange the kickbacks for skull crushers or close grip benches. Just my 2 cents bro

 

[Grandk]

Re: Re: current workout (critique please)

IMHO...looks o.k. but workout 2 is gonna be pretty tough on your lower back and then you hit your lower back again on workout 3 with goodmornings. Something to think about !!! Also IMHO...lose the tricep kickbacks in workout 3. You are getting plenty of tricep work from workout 1 (benches) and some more on workout 3 (with more benches) and if you are doing the 4 sets of tricep extensions really balls to the wall hard, why mess around with a cardio room/girly exercise like kickbacks ??? But if your dead set on doing two different exercises for the tris on workout 3, personally I would exchange the kickbacks for skull crushers or close grip benches. Just my 2 cents bro

Thanks Dave.

Wkout 2 is tough. I did it last night. I am getting used to being sore 24/7. However, maybe I need to create a fourth wkout.

I used to do skull crushers but found that they create some problems in my elbows. Anyway, you have given me something to think on here and I appreciate it.

 

[Grandk]

MODIFIED

DATE EXERCISE SETS/REPS WEIGHT NOTES

DAY 1* INCLINE BENCH 3X5
FLAT BENCH 3X5
DECLINE BENCH 3X5
PREACHER CURLS 4X8
DB CURLS 3X6
CALF RAISES 5X8

DAY 2* FRONT SQUATS 3X5
BACK SQUATS 3X5
HAMSTRING CURLS 4X8

DAY 3* SPEED BENCH 8X3 50% 1RM
4-2-4 BENCH 3X8 50% 1RM ALTERNATE
GOOD MORNINGS 3X10
CHINS 3X10
T-BAR ROWS 4X8
TRICEP KICKBACKS 4X10 Might drop these
TRICEP EXTENSIONS4X10

DAY 4* POWER CLEANS 5X5
DEADLIFTS 5X1
CALF RAISES 5X8

* ABS Worked in each day.