New Workout please critique

[Arnold'sApprentice]

As i think some of you know im not massively advanced and am still at the stage where i most want the showpiece muscles of chest,shoulders and arms. This is a six week program i designed to prioritze those muscles. Please advise me and help me out but don't flame me or treat me like a fool,...i know legs and back are vital for growth and a balanced physique ..this is a six week program..please critique it..is there enough rest days..?remember i am not amazingly strong so my muscles can recoup a lil faster



Mon: Upperbody - (all sets just shy of failure)

lat pulldowns 2/3 4-6

cable rows 2/3 8-12

incline db press 2/3 6-8

weighted dips 2/3 8-12

db curls 2/3 6-8

pressdowns 2/3 6-8

abs


Tues: rest


Weds: Upperbody workout


Thurs: rest


Friday : GVT Chest and biceps

Bench press 10 x 10 (maybe 3 sets flyes 10 -15)

bb curls 10 x 10


Saturday: GVT Shoulders and triceps

Miltary press 10 x 10

Skullcrushers 10 x 10

Sun : rest

 

[psychedout]

How about I set you up with a better program.

Monday- Legs
Squats 4 - 10, 8, 6, 4
Leg Extensions 3 - 15, 15, 15
Stiff Leg Deadlits - 3 - 10, 8, 8

Tues -- Arms
Narrow Grip Bench 4 - 10 ,8, 8, 6
Skull Crushers 3- 12, 10, 8
Barbell Curls 4 - 10, 8, 8, 6
DB Hammer Curls 3 - 12, 10, 8
Wrist Curls 2 - 15,15

Wed - Rest

Thurs - Rest

Friday - Chest, Calves
Flat bench (bb or db) 4 - 10 ,8, 8, 6
Incline Bench (bb or db) 3 x 10, 8, 8
Leaning forward dips 2 x 8, 8
Standing Calve Raise 3 - 15,15,15


Saturday - Back, Shoulders
Barbell Rows (or tbar rows) 3 x 8, 8, 8
Chins 3 x 8, 8, 8
Deadlifts 3 x 8, 6, 4
BB shoulder press 3 x 8, 8, 6
Db laterals 2 x 10, 10
Bent over laterals 2 x 10,10
Db Shrugs 2 x 8, 8

Sunday - Rest

You say you want a big chest, shoulders, and arms -- well work your whole body and you will get a big chest, shoulders, arms, and everything else.

 

[RusPA81]

You cannot grow with leg work. You must include atleast squats into your routine. I would also strongly advice you do deads. You body works as a whole unit and you cant work only parts of it. Also the big lower body lifts are the ones that release all of the growth hormones. Just something I would think about if I were you.

 

[Singleton]

I'd pick psched's routine if I had to pick one, but it's too much volume and not enough frequency.

FOr instance, why not do JUST squats on a day. Squats, if done right are brutal.

 

[Dave949]

i know legs and back are vital for growth and a balanced physique

Then why have you eliminated them from your workout ?

 

[ffknight84]

i have more respect for a bro with massive legs than massive arms. Never ever neglect your legs. Even if its justs squats and deads, make em count.

 

[Arnold'sApprentice]

My legs already overpower my upperbody considerably due to the amount of football i play..they don't need any training for 6 weeks. This is a PRIORITY program,maybe some of you have a hard time understanding that...

I AM training back...8/12 sets per week...if you actually read my workout you would see that

psychedout- thanks for the help but that is exactly the typoe of routine i want to avoid ...i want to NOT waste a day on legs and do far less back in order to do MORE for chest,shoulders and arms..for 6 weeks they are my PRIORITY. thanks anyway

 

[Arnold'sApprentice]

You cannot grow with leg work. You must include atleast squats into your routine. I would also strongly advice you do deads. You body works as a whole unit and you cant work only parts of it. Also the big lower body lifts are the ones that release all of the growth hormones. Just something I would think about if I were you.

Come on man ...everyone knows this stuff..i learnt this like 3 years ago. Yeah I squatted (until my ligament popped) and i'll tell you what it did:it gave me huge legs that outsized my upperbody even more and made me look very unbalanced. Squats release GH that benefits all bodyparts ...sure..However,the main thing they do is give you a big ass and massive quads...I want to downplay those parts and 'PRIORITISE' others

 

[RusPA81]

Come on man ...everyone knows this stuff..i learnt this like 3 years ago. Yeah I squatted (until my ligament popped) and i'll tell you what it did:it gave me huge legs that outsized my upperbody even more and made me look very unbalanced. Squats release GH that benefits all bodyparts ...sure..However,the main thing they do is give you a big ass and massive quads...I want to downplay those parts and 'PRIORITISE' others

Ok, I understand that you want prioritize your upper body, but you still work your legs, even if it is just for maintaince. I am not saying you should squat till you drop, but I would do atleast something. Otherwise you will start to lose mass and strength in your legs. If you currently in-season in football, then that is a different story. Then I completely understand why you wouldnt want to do legs, and I wouldnt do them either.

 

[Arnold'sApprentice]

i know bro....sorry if i came off as rude

peace

 

[JKurz1]

really think you can get your chest to grow on 9 sets?

 

[Arnold'sApprentice]

Um....... it's 16 sets per week

 

[cmdubs]

really think you can get your chest to grow on 9 sets?

why couldn't he??

 

[Arnold'sApprentice]

my legs are only thing that grows ...27 inch quads and 17 inch calves...pathetic 15 inch biceps ...i spent the last year doing heavy compounds etc..but all that happened is my torso got bigger and made my arms look even smaller...sure bb rows work your bis but they also make your back huger so youy're at square one with interest...time to prioritise