Critique my Workout Plan

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VegaTen
Finch
Posts: 1
Joined: Thu Sep 22, 2011 11:51 am

Critique my Workout Plan

#1 Postby VegaTen » Thu Sep 22, 2011 12:10 pm

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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bronco
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Joined: Sat Sep 03, 2005 12:51 pm
Location: Vienna, Austria
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Re: Critique my Workout Plan

#2 Postby bronco » Thu Sep 22, 2011 3:48 pm

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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Nicholas_Weir
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Age: 22
Joined: Mon Apr 11, 2011 5:44 am
Location: Sunshine Coast, Queensland, Australia

Re: Critique my Workout Plan

#3 Postby Nicholas_Weir » Thu Sep 22, 2011 9:26 pm

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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James
Rabbit
Posts: 116
Joined: Mon Feb 27, 2006 10:52 am
Location: Derby, UK

Re: Critique my Workout Plan

#4 Postby James » Fri Sep 23, 2011 4:15 am

^ 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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