New workout program...Please critique!!

  1. 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****


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

    How long have you been training?

  3. 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. 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. Where can I find examples of these recommended programS?


  6. kingkong..what's DC?

  7. 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, 11:09 AM
  2. critique my program
    By aztec02 in forum Training Forum
    Replies: 2
    Last Post: 06-14-2009, 06:56 PM
  3. Critique my first HST program
    By JDF in forum Training Forum
    Replies: 1
    Last Post: 02-11-2008, 03:52 PM
  4. Seeking critique of a PT program
    By methusaleh in forum Training Forum
    Replies: 0
    Last Post: 12-07-2006, 06:16 AM
  5. Program Critique
    By candle25 in forum Training Forum
    Replies: 9
    Last Post: 12-18-2003, 02:10 PM
Log in
Log in