Starting a new programme, please critique

[Jack Fredwreck]

Monday
Bench Press - 10, 6-8 6-8 Reps
Incline Dumbell Press - 8-10 8-10 Reps
Mlilitary Press - 10, 6-8, 6-8 Reps
Side Laterals - 10, 10 Reps
DIPS - 10, 8 Reps
Skull Crushers - 10, 10 Reps

Wednesday
Squats - 10, 6-8, 6-8 Reps
Stiff Legged Deadlift - 10, 8-10 8-10 Reps
Calf Raises - 20, 15, 15 Reps
Abs - 20, 20 ,20 Reps

Friday
Deadlift - 10,6-8, 6-8 Reps
CHINS - 10, 10 Reps
One Arm Rows - 10, 10 Reps
Bar Curls - 10 8 Reps
Dumbell Curls - 8 Reps
Abs - 20, 20 ,20 Reps


I found this workout on bodybuilding.com, seemed like the type of workout I'm looking for but would like you guys opinions.

Got a bench press, barbell and dumbells and gonna start working out at home instead of the gym, thought this programme looked suitable as theres no machines.

I dont have anything to do chinups!?! any suggestions what to replace chinups with??

Also do you think this might be a bit of a short workout? I generally like to workout for 45 - 60mins but this looks like it might not take so long, maybe im wrong though!

Any ideas or thoughts would be helpful, Thanks.

 

[The Shadow]

imo - a lot of it depends on stats...age - yrs training etc.

 

[BiggT]

Well, it isn't horrible or anything (surprising since it came from BB.com), I like more frequency, but as long as you push the major lifts, it isn't too bad. On Monday, I'd bag the side laterals and skull crushers....On Wednesday everything looks okay.....On Friday I would do just deadlifts, barbell rows (in place of chins since you have nothing to chin with), abs, and one type of curl.

For the rep ranges, they are unimportant, as long as the sets/reps are constant from workout to workout and you are gradually adding weight to the bar each time.

 

[GSP]

The overall exercise selection looks pretty good. Looks like a M/F Upper body push-pull split with a leg day on Wed plus the deads on Fri?

Am I reading it right that as 10, 6-8, 6-8 Reps means 3 sets, one of 10 and 2 of 6-8? Are they all done with the same weight?

Overall, it looks like a routine for a more advanced trainee, as each body part is really only hit 1X per week and there is a fair amount of accessory work. So, as The Shadow indicated, it really depends on experience level.

 

[Protobuilder]

Not bad. I’m sure it’ll work. I’d personally make some adjustments but it’s not the end of the world. One thing to consider, kind of big picture: just pick a few basic movements, train those movements in a particular rep range (looks like you’ve got that spelled out), and follow a logical plan of progression, adding weight to the bar in a regular fashion, setting goals and surpassing them as OFTEN as your body will allow. And eat. That’s the bulk of it. The rest is not that big of a deal.

I’ll just say that a lot of guys seem to grow real well off of a plan built around more frequency (hitting the muscles several times/week) and doing less volume each session but using heavier weights. So, rather than doing ALL your pressing on Monday, do one pressing movement on Monday (flat bench maybe) and then do another pressing movement on Wed. (overhead press or incline press maybe), etc. Do the same thing for your pulling movement (rowing) and your squatting movements. So, you wind up working one press on Monday, one row on Monday, and one type of squat on Monday. And repeat on Wed. That’s a pretty common routine that seems to get results for a lot of people.

What are your goals?

 

[Jack Fredwreck]

On Monday, I'd bag the side laterals and skull crushers....

^would you replace them with anything else?

Am I reading it right that as 10, 6-8, 6-8 Reps means 3 sets, one of 10 and 2 of 6-8? Are they all done with the same weight?

Yeah thats 3 sets, it wasnt indicated whether its all the same weight, I presumed that it probably was though, could be wrong, my plan is to do with the same weight.

Protobuilder my main goal is to bulk, my experience is prob what you'd call beginner/intermediate, training for nearly 2 years.

Please keep replys coming there very helpful.

 

[silver_shadow]

^would you replace them with anything else?

nope... there's already enough volume for the muscles without these.