Please Critique this workout

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    dunimous's Avatar
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    Please Critique this workout


    Hey guys I am looking to start a new workout routine and I have never tried a full body routine so I decided to try one out for awhile. Here is what I am planning on doing.

    Monday- 3sets of 4-6 Heavy as possible
    Flat Barbell Bench
    Squat
    T-bar Row(Wide Grip)
    Sitting barbell shoulder press
    Weighted Crunches

    Wednesday- 3 sets 12-15
    Dumbell flat bench
    Squat
    Wide Grip pull downs(Lat pulldowns)
    Sitting dumbell shoulder press
    Hanging leg raises

    Friday- 3 sets 6-10
    Some type of chest exercise(maybe weighted dips)
    Squat
    Wide grip pullups or deadlifts(probably deadlifts)
    Standing Barbell shoulder press
    some type of ab exercise

    I would like to know what you guys think of this and I was wondering if it would be good to incorporate any other exercise maybe some bicep/tricep direct work.
    Any advise would be very helpful. Thanks in advance, Taylor

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    I definitely think that needs more critiquing. There is no way you'll get away with squatting three times per week. We don't even strength train like that for football. ESPECIALLY with the rep amounts you have.
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    Needs some more organization IMO. Look at the total volume per day...5x3=15 reps on Monday, 14x3=42 reps on Wednesday, 3x8=24 reps on Friday per exercise (more or less). Maybe start off more HST'esque with the same reps ranges per every few weeks. 2 weeks of 12, then 8, then 5. You want to hit your muscles 3 times per week so you need to keep it lower total volume to recover in less than 48 hours to hit them again.
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    I would prefer a 4 day push / pull split ex Mon (Push) Tues (Pull) Wed (Off) Thur (Push) Fri (Pull) Weekends (Off) I think you would like that better. Thats my 2 cents worth and I would add direct arm training.

    It would help to know your age, training experience level, diet, and goal.
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    thanks


    thanks for the replies!
    I am looking for a 3 day split. I have been training for 3 years. Seriously for 1 year. I am 21. I am looking to lose fat gain strength and size. Any help would be great. Would this workout be good if my body can handle it? I am trying it out this week and so far it is going good but I will see how I feel. Any advise will be of great help. Thanks, Taylor
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    Quote Originally Posted by dunimous
    thanks for the replies!
    I am looking for a 3 day split. I have been training for 3 years. Seriously for 1 year. I am 21. I am looking to lose fat gain strength and size. Any help would be great. Would this workout be good if my body can handle it? I am trying it out this week and so far it is going good but I will see how I feel. Any advise will be of great help. Thanks, Taylor
    I don't think it would for the reasons I already stated. Why don't you consider all the advice given? If you disregard, then don't ask....
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    ok


    ok I didn't mean for it to sound like I wasn't considering the advice you guys gave me. WHat should I do to make the routine I have better. I am not positive on what you meant. DId you mean doing it like this?

    First two weeks 3 sets of 12 each day second two weeks 3 sets of 8 each day and third two weeks 3 sets of 5 each day?

    Monday
    Flat Barbell Bench
    Squat
    T-bar Row(Wide Grip)
    Sitting barbell shoulder press
    Weighted Crunches

    Wednesday
    Dumbell flat bench
    Squat
    Wide Grip pull downs(Lat pulldowns)
    Sitting dumbell shoulder press
    Hanging leg raises

    Friday
    Some type of chest exercise(maybe weighted dips)
    Squat
    Wide grip pullups or deadlifts(probably deadlifts)
    Standing Barbell shoulder press
    some type of ab exercise


    thanks for the help!
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    It sounds like you want to do HST so go to their website and set it up there...
    www.hypertrophy-specific.com

    I didn't like it, but you might.
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