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 Post subject: Critique my Workout Plan
PostPosted: Thu Sep 22, 2011 12:10 pm 
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Finch

Joined: Thu Sep 22, 2011 11:51 am
Posts: 1
Hi Everyone,

I've been lifting now for 6 months. I train five days a week M-F with Sat and Sun as recovery days.
Using 6-10 reps, my goal is to build muscle so I'm using a low rep range, when I hit 11-12 reps I increase weight.

Monday - Legs
1. Squats - 4 sets, 6-10 reps (to failure)
2. Narrow Leg Press - 4 sets, 6-10 reps (to failure)
3. Leg Extensions - 4 sets, 6-10 reps (to failure)
4. Leg Curl- 4 sets, 6-10 reps (to failure)
5. Seated Calf Raise - 10 sets, reverse pyramid, (10 to 1 reps)
6. Standing Calf Raise 4 sets, 20 reps (to failure)

Tuesday - Chest & Triceps

1. Dumbbell Bench Press, 4 sets, 6-10 reps (to failure)
2. Incline Bench Press, 4 sets, 6-10 reps (to failure)
3. Machine Fly, 4 sets, 6-10 reps (to failure)
4. Weighted Dips, 4 sets, 6-10 reps (to failure)

5. Palm-Up Triceps Push-Down, 4 sets, 6-10 reps (to failure)
6. Palm-Down Triceps Push-Down, 4 sets, 6-10 reps (to failure)
7. Skull Crushers, 2-3 sets, 6-10 reps (to failure)

Wednesday - Ads, Forearms

30 minutes of assorted ab exercises
Examples: Incline ab crunches 4 sets, 20 reps, bicycles, leg raises

1. Barbell Wrist curl, 4 sets 15-20 reps
2. Barbell Wrist hold (20-30 seconds)
3. Reverse Curls, 4 sets, 6-10 reps

Thursday - Back

1. Hyper Extensions, 4 sets, 6-10 reps
2. Lat Pull Down, 4 sets, 6-10 reps
3. Seated Row, 4 sets, 6-10 reps
4. One-Arm Row, 4 sets, 6-10 reps
5. Barbell Shrugs, 4 sets, 15-20 reps
6. Machine Shrugs, 10 sets, reverse pyramid, (10 to 1 reps)

Friday - Shoulders and Biceps
1. Machine Military Press, 4 sets, 6-10 reps
2. Front Raises, 4 sets, 6-10 reps
3. Side Raises, 4 sets, 6-10 reps

4. Preacher Curl, 4 sets, 6-10 reps
5. Hammer Curls, 4 sets, 6-10 reps
6. 21s, 4 sets, 6-10 reps

Any suggestions would be great. Thanks! :D


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 Post subject: Re: Critique my Workout Plan
PostPosted: Thu Sep 22, 2011 3:48 pm 
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Gorilla
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Joined: Sat Sep 03, 2005 12:51 pm
Posts: 638
Location: Vienna, Austria
My opinion:
I would focus more on big compound movements and less on isolation exercises. I think it is much more worthwhile to take the time to learn the classic strength and massbuilders (squats, deadlifts, presses, rows, powercleans etc) properly instead of putting time into isolation exercises. You are putting way to much focus on small muscles like the biceps in comparison to the legs. You have four days for upper body versus one for lower body, that is some serious inbalance. I think a five split is less effective than a full body program or a 2-split.


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 Post subject: Re: Critique my Workout Plan
PostPosted: Thu Sep 22, 2011 9:26 pm 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Good, however like bronco said; try to focus on compound lifts. I noticed you don't have deadlifts; this and the squat are king exercises (they work the whole body as your upper body has to stabalize the lifts). That is all i would change imo.

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 Post subject: Re: Critique my Workout Plan
PostPosted: Fri Sep 23, 2011 4:15 am 
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Rabbit

Joined: Mon Feb 27, 2006 10:52 am
Posts: 116
Location: Derby, UK
^ What Bronco said.

The routine you posted is maybe useful for an elite level bodybuilder on a heavy steroid cycle, but won't do the likes of you or me any good at all.

I think you need to go right back to the drawing board & try a programe like Stronglifts or Starting Strength.


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