New workout program...Please critique!!

  1. New Member
    mystro9876's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Apr 2009
    Posts
    4
    Rep Power
    71
    Level
    2
    Lv. Percent
    21.17%

    New workout program...Please critique!!


    Long time reader...first time poster. I appreciate everything you guys do and hope that you can help me out.

    Okay, here's a little background:

    Been working out off and on for the past 6 years, and for the past 10 months really into it with goals to acheive (strength, weight, etc).


    I am deciding to take about a two week break (rest muscles, CNS, mind & body) and when i come back, I want to change my regiment.

    So i was trying to get everyones' opinions on my workout program.

    Currently, I train every muscle group hard once per week, going to the gym 5-6 times a week.


    Here it is:

    Day 1: Chest (Heavy)/Tris(light)
    Day 2: Back(Heavy)/Bis(light)
    Day 3: Shoulders(Heavy)/Legs(light)
    Day 4: off
    Day 5: Chest(light)/Traps (heavy)
    Day 6: Legs (heavy)/Bis+Tris (heavy)
    Day 7: Shoulders(light)/back(light)
    Day 8: off

    ****Light = Try not to use any secondary muscle, really get MTM connection****
    ****Heavy = as much as I can lift while doing the exercise properly****

    Exercises:

    Back (Heavy weight) (sets will vary)
    Wide-grip pullups (palms parallel) 4 sets of 10 (increasing weight)
    close-grip pullup (palms perpendicular) 3 sets of 10 (increasing weight)
    Rope pullups 3 sets of 10 (increasing weight)
    BB Dead lifts 4 sets of 3-8
    Bent-over BB rows 3 sets of 6-10

    Back (light weight/form)
    Lat Pulldown (close underhand grip) 3 sets of 10-12
    Cable Rows (wide grip) 3 sets of 10-12
    straight arm pull downs 3 sets of 10-12
    cable cross-overs 3 sets of ten


    Chest (heavy weight)
    Incline DB bench 4 sets of 6-10
    Decline BB Bench 4 sets of 6-10
    Flat BB bench (Negatives) 4 sets of 6-10
    Fly Machine 4 sets of 10

    Chest (light weight/form)
    Chest press machine 3 sets 10-12
    overhead DB extensions (lying down) 3 sets of 8-10
    Incline Cable Flys 3 set of 10-12
    Decline DB flies 3 sets of 10-12


    Shoulders (heavy weight)
    Jerk & press 6 sets of 3-8 (pyramid - 4th set at most weight)
    Superset: Smith machine Behind neck press 4 sets of 6-10/Front raises 4 sets of 10
    upright rows 4 sets of 7-10

    Shoulders (light weight/form)
    Reverse flys 3 sets of 10-12
    Side raises 3 sets of 10-12
    hand stand push ups 3 sets of 10-12 (how to increase weight????)


    Bi's (heavy weight)
    Close under-hand grip fingertip pull-ups 4 sets of 8-12 (increasing weight)
    BB Curl 4 sets of 8-12
    DB Hammer Curls 4 sets of 12

    Bi's (light weight/form)
    Two hand Cable curls 3-sets of 12
    DB isolation curls on preacher 3 sets of 12


    Tri's (heavy weight)
    Dips 4 sets of 8-12 (increasing weight)
    CGBP 4 sets of 8-10
    V cable pulldowns 3 sets of 8-12
    seated Over-head extensions 3 sets of 8-12

    Tri's (light weight/form)
    Single hand reverse cable pulldowns 3 sets of 12-15
    Cable rope extensions 3 sets of 10-12
    dips 3 sets of 15-20 (body weight only)


    Traps (heavy weight)
    DB shrugs hands in front 4 sets of 12
    BB wide grip shrugs 4 sets of 12
    Farmer walks 4 sets of 35 seconds

    Traps light (weight/form)
    "See heavy shoulders - Jerk to press"
    "see heavy back - deadlifts"

    Legs (heavy weight)
    squat variations (front,back, wide,etc.) 6 sets of 3-8
    superset: Leg presses 5 sets of 5-10 w/ seated calf raises 5 sets of 10-12
    Leg curls 4 sets of 8-10
    standing smith-machine calf raises 4 sets of 10-12
    Single Leg extensions 3 sets of 8-12


    Legs (light weight/form)
    squat variations (front,back, wide,etc.) 4 sets of 8-12
    standing calf raises 4 sets of 15-20
    Hip abductors 3 sets of 12-15
    sitting calf raises 4 sets of 12-20


    This routine will start on february 20th after a two week break that i will starting next monday. I will reevaluate results after 2.5 months

    The one thing that I'm worried about is overtraining. Let me know if this will be too much. Idon't think so, I feel like my body can handle.

    P.S. My diet and supplement rgiment is on POINT

    The #1 goal is strength. Size and look is secondary to me.

    Thanks again for all your help!!

  2. Advanced Member
    kingk0ng's Avatar
    Stats
    5'11"  235 lbs.
    Join Date
    Feb 2010
    Age
    29
    Posts
    743
    Rep Power
    122331
    Level
    25
    Lv. Percent
    57.92%

    I would drop this and aim for something like DC or HST.

    How long have you been training?
  3. New Member
    mystro9876's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Apr 2009
    Posts
    4
    Rep Power
    71
    Level
    2
    Lv. Percent
    21.17%

    Continuosly..for almost a year

    I was pretty hardcore until i started my career after college. That was about two years ago. muscle memory is great though.

    The thing about it though, is i didn't know s**t when I use to lift throughout college (diet, supplements), nor could I afford it.

    Now, my diet is on point and so is my supplement use (whey, BCAAs, fish oil, multi). and my overall knowledge of weghtlifting is much more thorough.

    I am stronger than I ever was. I weigh more than I ever could imagine (could never break 175, now I weight 187), and I am sooooo motivated.

    In April, I am starting sprint training, so I may change my workout program when I start that.
    •   
       

  4. New Member
    rckvl7's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Aug 2009
    Posts
    387
    Rep Power
    258
    Level
    16
    Lv. Percent
    15.26%

    I strongly recommend wendler's 5/3/1. You will get stronger if you follow it the way he lays it out. It is probably one of the best and simplest programs out there.
  5. New Member
    mystro9876's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Apr 2009
    Posts
    4
    Rep Power
    71
    Level
    2
    Lv. Percent
    21.17%

    Where can I find examples of these recommended programS?


    Thanks!
  6. New Member
    mystro9876's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Apr 2009
    Posts
    4
    Rep Power
    71
    Level
    2
    Lv. Percent
    21.17%

    kingkong..what's DC?
  7. Advanced Member
    kingk0ng's Avatar
    Stats
    5'11"  235 lbs.
    Join Date
    Feb 2010
    Age
    29
    Posts
    743
    Rep Power
    122331
    Level
    25
    Lv. Percent
    57.92%

    Quote Originally Posted by mystro9876 View Post
    kingkong..what's DC?
    Dogcrap training. Google it.

    Wendlers 5/3/1 will work too.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
  

  
 

Similar Forum Threads

  1. critique my workout program pls
    By elgenyo in forum Training Forum
    Replies: 4
    Last Post: 10-14-2009, 12:09 PM
  2. critique my program
    By aztec02 in forum Training Forum
    Replies: 2
    Last Post: 06-14-2009, 07:56 PM
  3. Critique my first HST program
    By JDF in forum Training Forum
    Replies: 1
    Last Post: 02-11-2008, 04:52 PM
  4. Seeking critique of a PT program
    By methusaleh in forum Exercise Science
    Replies: 0
    Last Post: 12-07-2006, 07:16 AM
  5. Program Critique
    By candle25 in forum Exercise Science
    Replies: 9
    Last Post: 12-18-2003, 03:10 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