Critique My Workout

  1. Registered User
    W13NY's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Aug 2008
    Age
    22
    Posts
    76
    Rep Power
    111

    Critique My Workout


    Monday
    Off Day.

    Tuesday
    Legs
    -4 Sets of Leg Press
    -3 Sets of Leg Extensions
    -3 Sets of Calf Press
    -3 Sets of Seated Leg Curls

    Wednesday
    Shoulders
    -4 Sets of DB Shoulder Press
    -3 Sets of Side Laterals
    -3 Sets of Front Laterals
    -3 Sets of Shrugs

    Thursday
    Off Day.

    Friday
    Biceps
    -4 Sets of Barbell Curls
    -3 Sets of DB Curls
    -3 Sets of Cable Curls
    -3 Sets of Hammer Curls
    Back
    -4 Sets of Wide Grip Pulldowns
    -4 Sets of Rows

    Saturday
    Off Day.

    Sunday
    Chest
    -4 Sets of Incline Bench Press
    -3 Sets of Flat Bench Press
    -3 Sets of Flys
    Triceps
    -3 Sets of Close Grip Bench Press
    -3 Sets of Over the Head Cable Extensions
    -3 Sets of Kickbacks
    -3 Sets of Dips

    Thats my workout. Let me know what you guys think.

  2. Registered User
    Omega's Avatar
    Stats
    6'3"  211 lbs.
    Join Date
    Jun 2003
    Location
    chicagoland
    Age
    34
    Posts
    96
    Rep Power
    185

    first thing that really just JUMPS out at me is that you have FOUR exercises for biceps and just TWO for back????? wtf is going on?? dont you see something VERY wrong with that???? thats all im gonna say, i dont have the time to post a thorough reply so ill just say a couple quick things. skimp on the isolation (sissy) exercises and add more compound lifts. especially for back. back is extremely important. when you train back you also hit your biceps pretty well but since you are only doing 2 exercises you probably arent. i dont do ANY direct bicep work. zero. they get hit hard enough from training back. also, i didnt see any posterior deltoid work. ???????
    deadlift or DONT lift
  3. Registered User
    Omega's Avatar
    Stats
    6'3"  211 lbs.
    Join Date
    Jun 2003
    Location
    chicagoland
    Age
    34
    Posts
    96
    Rep Power
    185

    1 more thing i just noticed. you do more exericises for shoulders triceps and biceps than you do for legs chest and back........... need i say anything else or do you honestly just do not know????
    deadlift or DONT lift
    •   
       

  4. Banned
    country1911's Avatar
    Stats
    5'11"  220 lbs.
    Join Date
    Aug 2008
    Location
    Galesburg, MI
    Age
    31
    Posts
    143
    Rep Power
    0

    Squat and deadlift, learn them, love them.

    Seriously, more tri then chest? WAY more bi the back? If you want big arms you have to train everything else. For every 10lbs you gain an 1" on your arms.
  5. Registered User
    JN230's Avatar
    Stats
    6'1"  195 lbs.
    Join Date
    Sep 2009
    Posts
    2,071
    Rep Power
    6816

    First off what are your goals, if bodybuilding.
    Leg day add 4 sets squats, and 3 sets glute ham raises
    Put arms on their own day
    Back needs 2 row exercises, and 2 pulldown types
    Shoulders need rear delt exercise
    Definately use close grip bench presses on chest tris
    Quote Originally Posted by W13NY View Post
    Monday
    Off Day.

    Tuesday
    Legs
    -4 Sets of Leg Press
    -3 Sets of Leg Extensions
    -3 Sets of Calf Press
    -3 Sets of Seated Leg Curls

    Wednesday
    Shoulders
    -4 Sets of DB Shoulder Press
    -3 Sets of Side Laterals
    -3 Sets of Front Laterals
    -3 Sets of Shrugs

    Thursday
    Off Day.

    Friday
    Biceps
    -4 Sets of Barbell Curls
    -3 Sets of DB Curls
    -3 Sets of Cable Curls
    -3 Sets of Hammer Curls
    Back
    -4 Sets of Wide Grip Pulldowns
    -4 Sets of Rows

    Saturday
    Off Day.

    Sunday
    Chest
    -4 Sets of Incline Bench Press
    -3 Sets of Flat Bench Press
    -3 Sets of Flys
    Triceps
    -3 Sets of Close Grip Bench Press
    -3 Sets of Over the Head Cable Extensions
    -3 Sets of Kickbacks
    -3 Sets of Dips

    Thats my workout. Let me know what you guys think.
  6. Registered User
    Omega's Avatar
    Stats
    6'3"  211 lbs.
    Join Date
    Jun 2003
    Location
    chicagoland
    Age
    34
    Posts
    96
    Rep Power
    185

    Quote Originally Posted by country1911 View Post
    Squat and deadlift, learn them, love them.

    Seriously, more tri then chest? WAY more bi the back? If you want big arms you have to train everything else. For every 10lbs you gain an 1" on your arms.


    well said
    deadlift or DONT lift
  7. Registered User
    jumpshot903's Avatar
    Stats
    6'3"  215 lbs.
    Join Date
    Feb 2009
    Location
    Florida
    Posts
    1,384
    Rep Power
    12045

    As stated above its a common idea of working the glamour muscles which isnt the way to go if your putting in the time and effort work them all and all of them equally and to the full extent. As mentioned everyone should have Deads and squats theres just no debate to be made on that topic.
  8. Registered User
    W13NY's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Aug 2008
    Age
    22
    Posts
    76
    Rep Power
    111

    Thanks for the help guys. I started squats and deads this week and lowered the amount of sets on the tris and bis and upped the amount of sets on chest, legs and back. I also added in that much needed rear delt exercise.
  9. Registered User
    Omega's Avatar
    Stats
    6'3"  211 lbs.
    Join Date
    Jun 2003
    Location
    chicagoland
    Age
    34
    Posts
    96
    Rep Power
    185

    then you are well on your way as long as you EAT RIGHT. eating is the hardest part. anyone can train correctly if shown. its hard and takes alot of discipline time and preperation to eat good and clean all day every day. good luck and keep us posted
    deadlift or DONT lift
  •   

      
     

Similar Forum Threads

  1. Critique my workout please
    By osi0645 in forum Exercise Science
    Replies: 3
    Last Post: 02-25-2010, 12:50 AM
  2. Critique my workout
    By W13NY in forum Training Forum
    Replies: 12
    Last Post: 12-29-2009, 09:12 PM
  3. Critique my workout!
    By petey7408 in forum Training Forum
    Replies: 7
    Last Post: 07-29-2009, 10:06 AM
  4. workout critique
    By TheNEwBreed in forum Training Forum
    Replies: 4
    Last Post: 06-12-2008, 03:39 PM
  5. Workout Critique
    By Swanson52 in forum Exercise Science
    Replies: 14
    Last Post: 11-25-2003, 11:00 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in