Workout program - PLEASE REVIEW!

[s4play]

wp = work practice (50% of capability)
ws = work set (100% of capability)


Monday: Bicepts, Triceps, Forearms, Traps
Barbell curl: wp: 3x15
ws: 3x8
Dumbell curl: wp: 2x10
ws: 2x6
Cable curl: wp: 3x15
ws: 3x6
Preacher curl: ws: 3x8
Tricep pushdown: 1x12 (100%) ]
1x10 (80%) ]- Repeat 2 times in this order
1x8 (60%) ]
Tricep extension: wp: 1x10
ws: 2x10
Forearm squeeze: wp: 3x10
ws: 2x8
Shoulder shrugs: ws: 3x12

Tuesday: Chest, Shoulders
Dumbell press: wp: 1x12
Lateral flys: ws: 1x10
Dumbell press: wp: 1x12
Lateral flys: ws: 1x10
Dumbell press: wp: 1x12
Lateral flys: ws: 1x10
Dumbell press: ws: 2x10
(This is where I used to have a peck deck. But now I moved to a new gym, and they don't have one. What kind of workout with free weights can I do to replace the peck deck machine?)
Incline bench: wp: 3x10
ws: 2x8
Seated dumbell press: wp: 1x12
ws: 2x8

Wednesday: Cardio
Treadmill: ws: 20 minutes
Bicycle: ws: 20 minutes

Thursday: Legs, Abs
Leg extension: wp: 2x20
ws: 3x15
Leg press: 1x15 (60%)
1x12 (80%)
3x10 (100%)
Standing leg curl: wp: 2x15
ws: 2x20
Calf raises: wp: 1x20
ws: 3x15
Hanging ab crunches: ws: 3x20
Regular floor crunches: ws: 3x10
Decline ab crunches: ws: 3x15
Sitting ab crunches machine: 2x10

Friday: Back
Cable rows: wp: 2x10
ws: 3x7
Dumbell rows: wp: 2x10
ws: 2x7
Lateral pulldowns: wp: 2x12
ws: 2x6
Hyper extensions: wp: 2x12
ws: 3x8

Could you guys please look it over, and tell me what I need to remove and add. As you can see, my shoulder activity lacks. And I need to figure out how to do something in exchange for peck deck

 

[hitwarrior]

im new and one tough cookie. why 3 sets, so what your saying is and yes you are saying his or you woulndt be doing it. Without knowing it. Your saying that 2 sets is not enough and 4 sets is too much. Do you see why i do and have others do hit training now.

 

[slobberknocker]

im new and one tough cookie. why 3 sets, so what your saying is and yes you are saying his or you woulndt be doing it. Without knowing it. Your saying that 2 sets is not enough and 4 sets is too much. Do you see why i do and have others do hit training now.

"Gee, great post," slobberknocker remarked sarcastically.

 

[s4play]

im new and one tough cookie. why 3 sets, so what your saying is and yes you are saying his or you woulndt be doing it. Without knowing it. Your saying that 2 sets is not enough and 4 sets is too much. Do you see why i do and have others do hit training now.

Do you speak any English?....

 

[Arnold'sApprentice]

Too many warmup sets

 

[Tweakle]

can't say I really like it much :/

what's your bench/squat/deadlift at and how long you been training?

 

[JKurz1]

you leg routine needs some serious work bro.....

 

[ATF]

I'd scrap that routine and go to a more basic routine. More free weights with squats/deads/bench press/push press and so on.

On warm up sets I start with 50% of my work set and do 3 reps for 2 sets, then I gradually increase the weight until my work set. I may end up doing 4 or 5 warm up sets before I do my work set. Its great for getting your body prepared and doesnt tax your muscles.

 

[bigstve12]

little too much volume...your chest/shoulder day has got me all confused. when you say dumbell press...you talking chest or shoulder press??

 

[Debaser]

I'd scrap the whole thing and start over. Something more like:

Monday

Dips 2 x 5
Incline Press 1 x 10
Overhead Press 2 x 8

Wednesday

Row 2 x 8
Chin 1 x 10
Curl 2 x 8

Friday

Squat 1 x 20
Stiff-legged deadlift 1 x 10
Calf Raise 1 x 15
Situp 1 x 10
Back hypers 1 x 10

 

[RusPA81]

I'd scrap the whole thing and start over. Something more like:

Monday

Dips 2 x 5
Incline Press 1 x 10
Overhead Press 2 x 8

Wednesday

Row 2 x 8
Chin 1 x 10
Curl 2 x 8

Friday

Squat 1 x 20
Stiff-legged deadlift 1 x 10
Calf Raise 1 x 15
Situp 1 x 10
Back hypers 1 x 10

I don't think that this is enough volume for training a bodypart once a week, unless he is a beginner. I think it would be much better to combine the workouts into 2 seperate once and do it twice a week.

 

[supersizeme]

1. too many warmup sets. for example, you warm up for each bicep exercise you do. your biceps are already warmed up. you're wasting energy. do a couple of warmup sets, then everything else should be working sets.

2. squat

3. don't do cable rows before dumbell rows. hit the freeweight movement first and then go to the machines if must

4. too many bicep execises. pick 2-3 and do 3 sets of each

5. your tricep workout is weak. you need to start with either dips, close grip bench, or skull crusher and then move on to the easier exercises like pushdowns and extensions. in fact, if by "extensions" you mean kickbacks, throw these out. they are next to worthless

6. your shoulder workout is lacking. do 3 sets of db overhead press or 3 sets of military press, then hit some db laterals, then do something for your rear delts like bent over laters or face pulls

do a search on this site for some good workouts. 5x5 is good, but for beginners i would recommend the good old-fashioned 3 sets of 10,8,6 for each exercise until you feel like you're not growing anymore

 

[Debaser]

I don't think that this is enough volume for training a bodypart once a week, unless he is a beginner. I think it would be much better to combine the workouts into 2 seperate once and do it twice a week.

I was just trying to give him something simple. I guarantee it's enough volume, though. If he were doing something closer to the kind of routine I like, it would be something like this:

Monday

Dip
Overhead Press
Row
Squat

Thursday

Incline Press
Chin
Stiff-leggeds

with some accessory exercises thrown in...

 

[WalkingBeast]

I was just trying to give him something simple. I guarantee it's enough volume, though. If he were doing something closer to the kind of routine I like, it would be something like this:

Monday

Dip
Overhead Press
Row
Squat

Thursday

Incline Press
Chin
Stiff-leggeds

with some accessory exercises thrown in...

That routine wouldnt even warm me up...

 

[Debaser]

That routine wouldnt even warm me up...

How the hell do you train? You're telling me a day where you work out your entire body intensively isn't going to be as difficult as say, your chest day?

 

[WalkingBeast]

How the hell do you train? You're telling me a day where you work out your entire body intensively isn't going to be as difficult as say, your chest day?

Entire body? In 5 sets? Alot easier then my chest day. Easier then my fucking off days

 

[WalkingBeast]

You can check out my training log. Im sure youll find plenty to criticize

 

[Debaser]

Entire body? In 5 sets? Alot easier then my chest day. Easier then my fucking off days

If you can do more than 3 sets for a bodypart you're not training hard enough.

If you do 2 hard sets of dips, 2 hard sets of overhead presses, 2 hard sets of rows, then a set of 20 rep breathing squats, you should be obliterated at the end of the workout. If you're not, then you're doing something wrong. I leave the set of 20 squats at the end, because I can't train after I do it.

 

[WalkingBeast]

Very doubtful....I have a stronger pain tolerance then most

 

[Debaser]

Pain tolerance has nothing to do with it. We're talking about sheer exhaustion. I guarantee I could have you in a destroyed state after 1 set of squats.

 

[WalkingBeast]

Pain tolerance has nothing to do with it. We're talking about sheer exhaustion. I guarantee I could have you in a destroyed state after 1 set of squats.

Doubtful....Squats and dips are 2 completely different things by the way. Cant picture myself dipping to complete exhaustion in 2 sets, even with 100 forced reps and added weight.

 

[Nonerz]

1. too many warmup sets. for example, you warm up for each bicep exercise you do. your biceps are already warmed up. you're wasting energy. do a couple of warmup sets, then everything else should be working sets.

2. squat

3. don't do cable rows before dumbell rows. hit the freeweight movement first and then go to the machines if must

4. too many bicep execises. pick 2-3 and do 3 sets of each

5. your tricep workout is weak. you need to start with either dips, close grip bench, or skull crusher and then move on to the easier exercises like pushdowns and extensions. in fact, if by "extensions" you mean kickbacks, throw these out. they are next to worthless

6. your shoulder workout is lacking. do 3 sets of db overhead press or 3 sets of military press, then hit some db laterals, then do something for your rear delts like bent over laters or face pulls

do a search on this site for some good workouts. 5x5 is good, but for beginners i would recommend the good old-fashioned 3 sets of 10,8,6 for each exercise until you feel like you're not growing anymore

looks like solid advice here. he needs more compound exercises and fewer sets/reps...looks a little too neurotic of a plan IMO!

 

[2Shy]

s4play, what are you trying to achieve with your workouts? Size, strength, endurance?

I second SSme and Nonerz. Things started looking up for me when I started doing more compound exercises.

 

[JKurz1]

Can't we all just get along? I agree though.....need more than 5 sets......Esp. for legs and back......two huge bodyparts that take anywhere from 12-15 sets IMO......

 

[Debaser]

Doubtful....Squats and dips are 2 completely different things by the way. Cant picture myself dipping to complete exhaustion in 2 sets, even with 100 forced reps and added weight.

I said the combination of hard dips, rows, and presses, but mainly the squats. 1 death set of 20 and you're toast.

Jkurz why do you think they would take so many sets? If that were true, why are there so many experiencing phenominal results on HIT, DC, and HST yet they only do 1-3 sets per bodypart? Because these systems realize that progressive load is the cause of growth. It's easier to progress when you're doing 1-2 sets for a bodypart than 15. For the record, my legs are 26", all I've done for my legs is 1-2 sets of squats and 1 set of stiff-legged deadlifts. I've also only been training for a year and a half.

 

[slobberknocker]

I said the combination of hard dips, rows, and presses, but mainly the squats. 1 death set of 20 and you're toast.

Jkurz why do you think they would take so many sets? If that were true, why are there so many experiencing phenominal results on HIT, DC, and HST yet they only do 1-3 sets per bodypart? Because these systems realize that progressive load is the cause of growth. It's easier to progress when you're doing 1-2 sets for a bodypart than 15. For the record, my legs are 26", all I've done for my legs is 1-2 sets of squats and 1 set of stiff-legged deadlifts. I've also only been training for a year and a half.

I like the "less is more" approach too. Yesterday I did 1 work set of squats, 1 work set of SLDL, and 2 work sets of GM's. Hang on I'll go measure legs...

...32 1/2 inches.

 

[from zero]

Stop fucking arguing. Christ. The kid is asking for help, so help him out.

 

[sk*]

Multiple sets are great for letting the body get used to the weight. Going to failure with less sets has a point too.

Yesterday, I went to do chest and realized that I was way too weak to do the weights I usually do. I picked up the 100 dumbbells to do on inclines, and felt like I was getting hit by a bus.

At this point, I knew that it was pointless for me to go to failure, so I just went and did incline barbell bench with 135 for 8X8 with 1-2second pause on bottom and slow negatives.

I know that I can't be going to absolute failure every week unless I had regularly scheduled weeks off.

I like to change around my routine around to fit my body. It is both mentally and physically beneficial, imo.

-sk

 

[slobberknocker]

Stop fucking arguing. Christ. The kid is asking for help, so help him out.

Are you talking to me?

 

[Nonerz]

Can't we all just get along? I agree though.....need more than 5 sets......Esp. for legs and back......two huge bodyparts that take anywhere from 12-15 sets IMO......

Are you talking SETS or REPS?

I think 12-15 sets of just about anything is too much.

 

[JOKER47]

Are you talking to me?

I think he meant Debaser and Beast.

 

[Tweakle]

I don't think one set of anything is going to lay you out for the count unless you have someone like Dr Ken screaming at you while you do it... I've squatted just shy of double bw for 20 in the past (at a much lighter bw than I am now) and was perfectly capable of doing multiple sets of highbar squats & leg presses shortly afterwards.

All that Darden/Jones hype about ''one set of curls making you puke'' makes me smile, if it applies to you then you desparately need on your conditioning before you have a heart attack walking from your car to the gym.

One set to failure is overrated.... I respond best to 2 exercises a bodypart, 2-3 to failure work sets of each.

 

[JKurz1]

what do you think happens when you get into that 10-12-15 set range for a bodypart?????? Honestly, if you do 2-3 to failure, your workout CAN'T take more than 1/2 hour........

 

[Debaser]

what do you think happens when you get into that 10-12-15 set range for a bodypart?????? Honestly, if you do 2-3 to failure, your workout CAN'T take more than 1/2 hour........

I'm not sure why this would be a bad thing, but keep in mind I don't have "chest days" or "arm days" because they aren't very productive. I may only do a couple sets but I'm doing 4 or 5 exercises. I'm usually at the gym for 1 to 1.5 hours.

Tweakle most exercises 1 set is not going to destroy you, but with 20 rep rest-pause squats I can only do an exercise totally half-assed afterward. Also, if you do 2 exercises and 2-3 sets to failure per bodypart, then you won't be able to train as frequently as me doing 1-2 sets per bodypart with 1 exercise. This is the most important issue IMO. I hit most bodyparts twice a week, as opposed to once a week as most people do.