Critique the workout

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    W13NY's Avatar
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    Critique the workout


    Just looking to see what you guys think:

    Monday - Back and Biceps
    Back
    T-Bar Rows - 4 Sets (1 Warmup)
    Wide Grip Pulldowns - 4 Sets
    Hammer Strength Rows - 3 Sets
    Biceps
    Incline DB Curls - 4 Sets (1 Warmup)
    BB Curls - 2 Sets
    Preacher Curls - 3 Sets

    Tuesday - Shoulders
    Military Press - 4 Sets (1 Warmup)
    Side Raises - 3 Sets
    Face Pulls - 3 Sets
    DB Shrugs - 5 Sets

    Wednesday - Off

    Thursday - Legs
    Squats - 4 Sets (1 Warmup)
    Leg Extensions - 4 Sets
    Leg Curls - 4 Sets
    Calf Press - 4 Sets

    Friday - Chest and Triceps
    Chest
    Incline DB Press - 4 Sets (1 Warmup)
    Flat BB Press - 3 Sets
    Cable Flys - 3 Sets
    Triceps
    Close Grip Bench - 4 Sets (1 Warmup)
    Over Head Rope Extensions - 3 Sets
    Reverse Grip Pulldowns - 3 Sets

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    Too much bicep/tricep work, need more rear delt work, need more rowing work, need pull ups, need to add rumanian deadlifts for hams on leg day.
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    OP must have edited his post, otherwise I disagree with Zir. The routine looks good for now. Just a couple of thoughts to maybe consider

    -there's no problem training legs twice a week; recovery is usually pretty fast for legs, so if you can/want to do legs maybe 3 days before or after your existing leg day, you should think about it
    -remember to periodically vary/cycle your exercises (especially your accessory lifts). This can mean once a month, every week, every other week, whatever. All depends on your micro cycle
    -you may think about either alternating back and bicep sets and chest and tricep sets, or even supersetting them, instead of doing all back then all bicep etc.

    Besides alternating exercises, the above aren't crucial points just some things to mull over.
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    A few changes id opt for personally although each person is different.

    - Switch T-Bar row for BB Row (much better back developer in my opinion best back excercise)
    - Instead of doing wide grip pulldown do pullups if you can't do pullups use the assisted pull up machine its much better to help ease the way into pullups another thing that helped me say maybe you can do one pullup, go all the way up and hold with chin above bar for 20 seconds 2-3 times.
    - Eliminate machines, machines limit motion and often really just isolate a muscle causing some to lack and others to thrive i'll suggest a couple options to change below to work in.

    - Leg Extensions -> Front Squats
    - Leg Curls -> Stiff legged deadlifts
    - Hammer Strength rows -> BB row
    Other then that it seems fine for machines

    - One thing i stress all the time which is what i see most people don't do when they first start off, really push yourself hard overload your muscles because thats how you build muscle. Don't use too much weight that you hurt yourself but enough to make your muscles adapt id rather see u in the 5-8 rep range rather then probally the 10-12 your in.
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    Quote Originally Posted by jumpshot903 View Post
    Don't use too much weight that you hurt yourself but enough to make your muscles adapt id rather see u in the 5-8 rep range rather then probally the 10-12 your in.
    I think this is a great point. You'll likely see better results doing this.
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    There's more work being done for arms than legs. That's an issue.
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    No deadlifts?

    Also, there's no way in hell that the delts/traps need more volume than thighs or even their own day.
    M.Ed. Ex Phys
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    what would be a sufficient amount of sets for biceps/triceps each week?
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    3-6 for biceps; 6-9 for triceps.
    M.Ed. Ex Phys
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    Wheres deads man? Deads are intergral imo.

    Id also do higher reps for biceps as well as triceps.
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    Im gonna add in the deads but ive heard that i should not have many sets for back, chest, or shoulders either... Do i have the right amount of sets for those body parts or should i add more?
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    I've always set up my work load to reflect the size/complexity of the muscle.

    For example, there are 4 major muscles in the upper back that can be divided into two groups based on location and function
    traps/rhomboids
    lats/teres major

    I suggest 6-9 sets for each. Traps and rhomboids are your rowing movements, lats/teres are pull ups. And somewhere in there you could throw in 3 sets of shrugs, which should be balanced by 3 sets of scapula depressions.

    To balance than, you would only need 6-8 sets each for deltoids and pecs, respectively.

    The muscles of your lower body make up about 50% of your muscle mass. And can be grouped into:

    Major: glutes, hamstrings, quads

    Minor: adductors, abductors, calves

    Using large movements and small unilateral movements, you can accomplish a lot with less volume (if thats what you prefer)

    Squats, deadlifts, a single leg squat variation (pitcher squat, split squat, travelling lunge) and a single leg hamstring movement (single leg RDL's).

    Biceps do not require a significant amount of work, and in my opinion 2-5 sets is more than adequate.
    Triceps require slightly more, and a lying triceps extension (of some form) to recruit the long head is required.

    Br
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    I don't get why people would opt for assistance moves rather than core compound moves. I mean what are you assisting if u don't have all the core excercises?
    you can lead a man to knowledge, but you cant make him think.
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    Quote Originally Posted by Turnitup122 View Post
    I don't get why people would opt for assistance moves rather than core compound moves. I mean what are you assisting if u don't have all the core excercises?
    Most people don't really understand the purpose of assistance exercises and how to pick and implement them.
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