Lifting Schedule Critique

[Andystal03]

Simple as it sounds. Just want to make sure I won't kill myself.

MONDAY/THURSDAY
Bench Press - 3 sets of 10
Incline Press - 3 sets of 10
Narrow Grip BP - 3 sets of 10

Lying Tricep EXT. - 3 sets of 10
Single Arm Tricep Ext. - 3 sets of 10

Weighted Calf Raises - 3 sets of 25
Calf Press - 3 sets of 10

Cable Crunches - 3 sets of 10
Leg Raises - 3 sets of 10
Weighted Side Bend - 3 sets of 10

TUESDAY/FRIDAY
Squats - 3 sets of 10
Leg Press - 3 sets of 10
Lunges - 3 sets of 10
Dumbbell Step Ups - 3 sets of 10

Dumbbell Shoulder Press - 3 sets of 10
Lat Raises - 3 sets of 10
Shrugs - 3 sets of 10

WEDNESDAY/SATURDAY
Wide Grip Pulldowns - 3 sets of 10
Hyper extensions - 3 sets of 10
Barbell Stiff Leg Deadlifts - 3 sets of 10
Seated Rows - 3 sets of 10

Barbell Curl - 3 sets of 10
One Arm Cable Curl - 3 sets of 10
Cable Crossover - 3 sets of 10

Weighted Calf Raises - 3 sets of 25
Calf Press - 3 sets of 10

Cable Crunches - 3 sets of 10
Leg Raises - 3 sets of 10
Weighted Side Bend - 3 sets of 10

------------

When should I put in forearms?

6'0 205lbs
Creatine, Whey Protein
Cardio: 1-3 Miles every other day/Basketball
Will shooting around/playing basketball after hurt my workout any?

 

[MadMetal]

Some days such as Mon/Thurs & Wed/Sats looks as if you do a little too much for one day while it's recommended to not exceed the 45 to 60 minute mark per session.

 

[Andystal03]

That sounds odd to me. I don't even lift much now [not this schedule] and I am in there for over an hour usually.

 

[skyflyer231]

I don't like it.

 

[highlander555]

Dude, don't lift for more than an hour at a shot, and honestly, you have waaayyy too much stuff going on. I think your setting yourself up for overtraining.

First of all, I'd take out the flys for chest. If you're going to do narrow grip bench, you can probably take out the dips (I like to switch back and forth between those, but doing both may be too much). Your tri's are going to get worked well from your chest routine, so you may not neet more than two tri isolation excersizes.

Second. Do the wide grip pull downs, or pull ups, but there's no need to do both. You have T-bar rows and seated rows. Again, one or the other, but not both.

Third. Working calves four days a week is a little overkill. Twice, mayyybe three times is more than good enough.

Plus, with all the work you're doing don't worry about your forearms. They're going to get more than enough work.

I could say more, but those are some of the things that jump out at me. I could only see this being a halfway decent routine if you were on massive amounts of roids.

 

[MadMetal]

That sounds odd to me. I don't even lift much now [not this schedule] and I am in there for over an hour usually.

The reason being is when you over train yourself, your testosterone level decreases.

 

[dabuffguy]

go to bed man, geez. lol.

 

[MadMetal]

go to bed man, geez. lol.

What the hell are you doing up so late?????

 

[Andystal03]

alright, took out the stuff you recommended. the calf stuff is meant only for Mon/Wed/Fri , messed that up a little lol

as for the forearms, i never feel like i do enough with them and playing basketball it helps palming the ball and dribbling.

 

[jdynasty]

it's great to ask for help, but truthfully, listen to your body, I try to do forearms on back day at the end of my workout.

 

[highlander555]

I'm not saying not to do forearms, but if you are going to keep your workouts shorter than an hour, sometimes you have to cut some things out. Forearm isolation excersizes are great, but you have to prioritize your excersizes for time, which means some of the smaller, less important stuff has to go.

If you're not using lifting straps, then your hands and forearms are going to get a ton of work. But if you're not going too long with your workouts, then I say feel free to do whatever you want... within reason of course.

 

[Andystal03]

Is keeping it under an hour really necessary? I don't go for like 2 hrs but maybe 1hr -1hr30min.

I can't really move a lot of weight yet and I'm only lifting in a sport perspective, not trying to get HUGE and pack on the weight.

 

[highlander555]

An hour and a half isn't going to kill you of course. But now that I know you're training for sports, I have another concern with your workout. It seems to me like you're doing more of a bodybuilding workout than a strength and speed building workout, which is cool if that's what you want. Just realize that there are other workouts that might help more with pure sports performance.

You mentioned basketball. Is that what you are training for?

 

[Andystal03]

Basically yes. I understand there is plyometrics and such but its the offseason and I am simply looking to pack on muscle. I'm trying to build overall strength.

 

[highlander555]

Well there so many more things other than plyometrics that would still add a tone of muscle and and speed to what you already have. I'd look into doing more compound movements (cleans, pushpresses, deads, pretty much all Olympic lifts) and doing less isolation stuff (bicept curls). I'd be willing to bet you'll put on just as much muscle with that than you would with a BB routine, but you'd also be adding way more speed and strength.

I'd recommend looking into Madcow's 5x5 program. Theres a ton of info on it here on the board.

Just my two bits, but above all, have fun and good luck.

 

[Andystal03]

I checked out the 5x5.

Just to clarify, you find your 5RM, make that the goal for week 4, and slowly build up to that through the first three weeks?

 

[skyflyer231]

I checked out the 5x5.

Just to clarify, you find your 5RM, make that the goal for week 4, and slowly build up to that through the first three weeks?

Yep. I'm pretty sure it also says to decrease the weights back 2.5 % per week.

So for instance say your 5RM for squat is 225.
*225x0.025=5.6
*225-5=220
220 is the weight you would be lifting in week 3. So on and so forth.

Then after you hit your maxes in week 4 you also go 2.5% up for as long as you keep getting stronger and bigger.
*225x0.025=5.6
*225+5=230
230 is the weight you would be lifting in week 5.

I don't know if that helped you at all or if I'm wasting my time and annoying everyone. But there it is.