Would like some comment on my program , thx

[Moen]

Monday : Back (all 5*8)
- Front Pulldown
- Back Pulldown
-Dumbell Row
-Hyperextension
-Dumbell Shrugs

Tuesday : Biceps/chest (all 5*8)
-Bench Press
-Close grip Bench
- Dips
-Dumbell Pullover
-Dumbell curl
-Barbell Curl
-Scott Curl

Wednesday : Legs/ass (5*8)

- Dumbell squat
-Squat
-Leg extension
-Lunges
-Abductor Machine

Thursday : Triceps/shoulders (5*8)

-Reverse triceps pushdown
-dumbell triceps extension
-kickback
-neckpress
-front press
-dumbell press
-barbell front raise

Friday or saturday some Cardio
I'm not on roids all natural.

 

[Lord_Suston]

I see a lot of flaws in this routine 5x8 is way too many reps IMO especially with that many excercises. how are you gonna keep up the intensity without an 8-ball of coke?

First in your back routine you are doing front pulls and back pulls. scrap one of them you don't need two excercise that hit the muscle from the same angle. Second, you are deadlifting and switch to barbell row.

Chest: close-grip is for tris kid sorry to say. You need incline, then flat then dips. bis should be nice and simple dumbell curls and barbell curls

Legs looks ok but why do dumbell squats before ythe heavy weight with real squats? you forget calves or you don't want to do them?

don't do tris before delts since your pressing motion relies on tris. behind the neck press is nog good eiyther. Db presses after barbell presses is not neccessary. try some reverse flyes and lateral raises.

for tris try closegrip bench, pushdown and overhead db ext

BTW do you now believe in rest. you should have a break on wens since it is a lot for your body to go 4 workout is a row. too many sets and way to many isolation where you should be doing compound excercises.

 

[Moen]

Thx for the comment so far m8.
It would be very nice and helpfull if you would paste my prog and change those things you told in the right order of completion.
Thanks in advance.

 

[Lord_Suston]

Chest/bis
Incline 5x5
Flat 2x8
Dips or decline 2x10
Barbell curls 3x8
Db curls seated 2x10

Back
Deads 4x4
Chin or pulups 2x10
barbell rows 2x8
shrugs 4x10

Delts/tris
Military press in front 5x5
latreal raises 2x10
reverse flyes 2x10
Close-grip bench 3x8
pushdwons 2x10
overhead ext 2x10

Legs squat 5x5
SLDL 2x10
lunges 2x10
ext 2x10
calves 4x10



hows that the order should be chest/bis, legs/calves, rest delts/tris, back/traps, rest, rest

 

[SofaGeorge]

There are way too many problems with this routine.

Monday : Back (all 5*8)
- Front Pulldown
- Back Pulldown
-Dumbell Row
-Hyperextension
-Dumbell Shrugs

(As already commented on front/back pulldowns are too similar... pick one or the other. Your choices for primary back exercises are lame. I'd have deads, pullups, and barbell rows. Dumbell shrugs as your only trap exercise is okay if you are a beginner.)

Tuesday : Biceps/chest (all 5*8)
-Bench Press
-Close grip Bench
- Dips
-Dumbell Pullover
-Dumbell curl
-Barbell Curl
-Scott Curl

(Close grip bench is a triceps exercise... not chest.)

Wednesday : Legs/ass (5*8)

- Dumbell squat
-Squat
-Leg extension
-Lunges
-Abductor Machine

(Doing dumbell squat first is only okay if you are a complete beginner. Otherwise start with barbell squats.)

Thursday : Triceps/shoulders (5*8)

-Reverse triceps pushdown
-dumbell triceps extension
-kickback
-neckpress
-front press
-dumbell press
-barbell front raise

(Bad choice of exercises. Triceps pushdowns are not mass builders... go for skull crushers, triceps dips, close grip bench. Don't preexhaust your tris before you hit delts... reverse the order.

Friday or saturday some Cardio
I'm not on roids all natural.

There is no hamstring work that I can find here.

 

[gonelifting]

Lord Sustan`s routine he just gave is 437% better than the one you had posted. I would definately go with that.

They still look like alot of sets IF YOU GO TO FAILURE WITH THEM IMO. but if not you`ll be ok, I guess. good luck keep us posted.

 

[Moen]

Thx guys

 

[tad69]

Lord Sustan`s routine he just gave is 437% better than the one you had posted

LOL @ 437%

 

[louden_swain]

If you choose to follow your current routine, be prepared to be disappointed with gains in size and strength. You need to focus on heavy exercises that build the best strength and size. The best way to achieve this is by using primarily bar movements. Also, a one off one on type of routine is ideal for sufficient rest. . what you have proposed will overtrain you within a week or two. Here is something that I follow, where I have gained 10lbs of quality weight in a few months.

Workout 1 (Day 1) - Chest, Delts, Triceps, and Back

1. Incline Presses - 1 set
2. Seated Barbell Presses - 1 set
3. Close Grip Bench Press - 1 set
4. Barbell Rows - 1 set
5. Chins - 1 set

(Day 2) Rest

Workout 2 (Day 3) - Biceps, Forearms, Calves, Quads, and Hams

1. Barbell Curls - 1 set
2. Behind the Back Wrist Curls - 1 set
3. Standing Barbell Toe Raises - 1 set
4. Squats - 1 set
5. Stiff Leg Deadlifts

(Day 4) Rest

Workout 3 (Day 5) - Chest, Delts, Triceps, and Back

1. Bench Presses - 1 set
2. Standing Barbell Presses - 1 set
3. Parallel Dips - 1 set
4. Wide Grip Chins - 1 set
5. Deadlifts - 1 set

(Day 6) Rest

Workout 4 (Day 7)

1. Preacher Curls - 1 set
2. Reverse Barbell Wrist Curl - 1 set
3. Seated Toe Raises - 1 set
4. Squats - 1 set
5. Good Mornings - 1 set

(Day 8) Rest

Other notes**

4-5 light warmup sets for large muscle groups
3-4 warmup sets for small muscle groups

Always rotate exercsises each workout. . there is no need for more than 1 exercise for muscle group. . I have figured this out after 9 years of training.

 

[nEwSkIn]

Isn´t this much like DC training?

Maybe I´m saying a HUGE nonsense. Pardon me if that´s the case.

What about reps, what do you recommend, louden?

 

[leatherface]

If you think you are interested in DC training, or just want to know more about it, there is a sticky at the top of this forum "Training Methods" I believe, and from there you can read all about DC training bud

 

[louden_swain]

Isn´t this much like DC training?

Maybe I´m saying a HUGE nonsense. Pardon me if that´s the case.

What about reps, what do you recommend, louden?

My program has similar ideas to DC, but its not 100 percent DC training. I consider this my own custom program that is designed to build strength and size without overtraining. The body is able to recover on this type of program.

As far as reps are concerned, I always shoot for 3-10. . .it really depends on the exercise that I am using.

Also, I alternate intensity. For example, one week I will include speed work (10 sets of 2 reps on squat and 8 sets of 3 on chest presses), then the next week will be a heavy week.

I feel that my program targets all areas.

I consider the squat, dead, and press and the main core lifts.

I consider all other movements that help strengthen weak areas accessory movements.

To clear up some confusion, here is how I would perform a typical set:

Lets say that you are able to perform 8 reps with 225lbs on the incline press. . .here is how you prepare for the set:

warmups: 135lbs x 10, 155lbs x 5, 185lbs x 3, 205lbs x 1
building set: 225lbs x 8

By warming up in this fashion, you are not taking any sets to failure, rather you are preparing for a heavy set. You are stimulating blood flow and stretching out the muscles, tendons, and ligaments.

I hope some of this information helps. . .

One of these days, I am planning on producing a document that discusses the details of my training philosophy.

 

[nEwSkIn]

that´s pretty interesting. I might as well start doing your program, louden swain

How can you do seated calf raises, by using barbels and/or dumbells? Could I just stick to standing raises?

 

[louden_swain]

that´s pretty interesting. I might as well start doing your program, louden swain

How can you do seated calf raises, by using barbels and/or dumbells? Could I just stick to standing raises?

I use the plate loaded seated toe raise machine.

It is important to alternate so you can prevent hitting stagnate development, plus you will keep your workouts much more interesting.

For example, you can include a 3 exercise rotation:

workout 1: standing barbell toe raises
workout 2: seated toe raises
workout 3: donkey toe raises

When training calves, my warmup sets have a lot of reps. . .

warmup sets: set 1 - 50 reps, set 2 - 25 reps, set 3 - 16reps
building set: 8-12 reps

 

[louden_swain]

I forgot to mention:

On the program I listed about, I will sometimes add an additional 6th exercise.

For example, this could be a shrug movement, an up right row, or an accessory movement for the quads and hams.

 

[nEwSkIn]

Problem is I work out at home, I only have a bench, dumbells, a bar and plates!

I might probably have some plates rest on my lap and do the seated calf raises

 

[louden_swain]

Problem is I work out at home, I only have a bench, dumbells, a bar and plates!

I might probably have some plates rest on my lap and do the seated calf raises

That will work. . .use the tools that you have available.