Am I totally off?
- 10-02-2007, 09:43 AM
Am I totally off?
I'd really like a critique of my workout, or any suggestions/advice?
Day1: Chest + back
incline Dbell bench
Wide-grip Pull ups
Day2: Leg Day
Day3: Bi + Tri
Reverse grip pullups
Incline Dbell curls
Overhead Dbell Extension
Day4: Shoulders & such
Behind back forearm curls
- 10-02-2007, 09:56 AM
Leg day is lacking, but that is it.M.Ed. Ex Phys
- 10-02-2007, 10:18 AM
maybe slip in a rest day between day 3 & 4.
otherwise your tris will still be fatigued when you go to work your shoulder presses.
10-02-2007, 11:53 AM
Personally I find that if I do 2 major muscle groups on the same day, like you have on day one. . .I cant use as much weight, bc it is completely draining. Also on your "shoulders and such" I would do the forearm curls last. The reason is that you are going to really diminish the quality of gour grip for your lateral raises (unless you are strapping it up) . .and I might be missing them, but it doesnt look like you have an exercise for rear delts?
10-02-2007, 12:43 PM
10-02-2007, 12:44 PM
10-02-2007, 12:59 PM
A solid rear delt exercise is the bent over lateral raise. Also you can do the reverse pec deck, Rope face pull up(a forum favorite), reverse cable flye(same motion as reverse pec deck but w/ cable). Also I posted a ? about a week ago about my rear delts lagging behind the rest of my shoulder. With the help of the fellas on the forum, I started off my workout with a rear delt exercise(bent over raise to be exact). I would recommend taking into account what parts of your workout you excel in, and adjust accordingly. Good luck man, and keep us posted on likes or dislikes.
10-02-2007, 05:32 PM
Leg day suggestions bump
10-02-2007, 05:43 PM
i don't think your leg day is light at all.
you have the major moves - if you work them w/intensity you should be fine.
squats and deads in the same workout is grueling. many advocate splitting them up on separate days. a lot do deads on back day since it hits your entire back and traps as well.
i know i wouldn't have the energy or desire to do squats and deads on the same day.
10-02-2007, 06:22 PM
Great leg WO
Lying or Standing Leg Curls (or Glute/Ham Raises)
M.Ed. Ex Phys
10-02-2007, 08:10 PM
10-02-2007, 08:21 PM
10-03-2007, 12:11 AM
Got back from my workout, which happened to be leg day, went with this:
So, hack squat just isn't going to happen, not after the first two, plus i just don't like it.. so I'm thinking of replacing it with a bit of sumo deadlift... How does that sound?
10-03-2007, 01:22 PM
how about some wide grip pull ups and rack pulls for the back day?
10-03-2007, 01:39 PM
You have to build up to a leg day the one I outlined. Also, add in more direct hamstring work.
M.Ed. Ex Phys
10-03-2007, 03:46 PM
10-03-2007, 08:25 PM
10-04-2007, 10:04 AM
I'm lovin' my leg routine right now. Currently I'm doing Squats, Leg Presses, DB Lunges, Sumo Deadlifts (F'n awesome!), Leg Ext., Leg Curls, Standing Calf Raises, and Seated Calf Raises.
10-04-2007, 10:05 AM
10-04-2007, 05:50 PM
10-04-2007, 07:26 PM
10-04-2007, 08:54 PM
10-04-2007, 09:50 PM
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