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My workout good?

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    My workout good?


    Ok I made this workout up myself, this isn't the origanal, I change it up every once in a while. This one will go from now (wrestling season) till about either beginning of track season or I'll keep doing it till track is done.. not sure. So tell me if its any good? Need any changes? Advice is really appreciated!


    **Monday- Chest/Abs

    Bench- 5x5 (next week 5x3 then repeat this 5x5 next week)
    Incline 5x3 (next week 5x5 then repeat as above)
    Decline 5x5
    flies 5x10
    200 normal crunches
    200 legs up crunches
    100 weighted twists (for obliques)

    **Tuesday- Biceps

    EZ bar curls 5x5
    DBell curls 5x5
    Hammer curls 5x5
    21's 3 sets
    Incline curls 5x10


    **Wedsday- Shoulders/Traps/Abs

    Front lat raises 5x5
    Side lat raises 5x5
    Back lats 5x10
    Cable crossovers 5x10
    Upright rows 5x10
    Shrugs 5x10
    Abs (same as Monday)

    **Thursday- Back

    Front lat pull down 5x5
    Behind lat pull down 5x5
    Close grip lat pull down 5x5
    Close grip t bar 5x5
    Rows 5x10
    Stiff leg deadlift 5x10


    **Friday- Tri's/Abs

    Close grip tri pull down 5x10
    1 hand tri pull down 5x10
    Rope tri pull down 5x5
    Skull crushers 5x5
    Behind back dip 5x10
    Abs (same)


    **Saturday- Legs

    Squats 5x5
    Deadlift 5x5
    Leg press 5x5
    Leg extensions 5x10
    Leg curls 5x5
    Calf raises 5x5


    **Sunday- Off

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    looks good to me. . .the only thing i would mention on is possibly combining your bi day with back to get an extra day of rest, but if thats how you want to do it it looks good.
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    That's a lot of volume. You may want to reduce it to 3 sets per exercise instead of 5. Your CNS will be hurting after a while.
    M.Ed. Ex Phys
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    Oh good point Rodja.. thanks for bringing that up. Maybe keep the core lifts at 5 and the extra's at 3?
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    Quote Originally Posted by wrasslin116 View Post
    Oh good point Rodja.. thanks for bringing that up. Maybe keep the core lifts at 5 and the extra's at 3?
    Hard to say. You're young enough to have a very fast recovery, but is this for mass or strength or both?
    M.Ed. Ex Phys
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    That's a lot of ab work and a lot of volume.

    I think you could cut out a lot of crap that is redundant (choose SLDL over leg curls) Shrugs - Deadlift heavier. Calves - way more volume needed or squat deeper.

    Not much squatting. Add some front squats.

    Cleans? Push / Military Press? Chinups?

    What are your goals?


    Work on all four planes - Vertical push/pull, horizontal push/pull.
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    Quote Originally Posted by Rodja View Post
    Hard to say. You're young enough to have a very fast recovery, but is this for mass or strength or both?
    Ya thats the reason I figured I could do 5 sets for everything. Umm I'm doing it mainly for mass.. because high reps just define the muscle thats already there right? Correct me if I'm wrong.
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    Quote Originally Posted by Xodus View Post
    That's a lot of ab work and a lot of volume.

    I think you could cut out a lot of crap that is redundant (choose SLDL over leg curls) Shrugs - Deadlift heavier. Calves - way more volume needed or squat deeper.

    Not much squatting. Add some front squats.

    Cleans? Push / Military Press? Chinups?

    What are your goals?


    Work on all four planes - Vertical push/pull, horizontal push/pull.

    Reason for lots of volume is I figure since I'm only 15 my body should recover really fast and be able to handle it. My goal is basicly put on more mass over the winter. Umm sorry for the stupidity but whats the difference between and front and normal squat? I asked my coaches and they don't know.. again sorry for the stupidity, this is something I should already know.
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    Quote Originally Posted by wrasslin116 View Post
    Ya thats the reason I figured I could do 5 sets for everything. Umm I'm doing it mainly for mass.. because high reps just define the muscle thats already there right? Correct me if I'm wrong.
    Not necessarily, but you have the right idea. My advice would be to use something similar to what I use. The breakdown is this:
    Mon-Max Chest, Back, Biceps, abs
    Tues-off
    Wed-Legs
    Thur-Dynamic Chest, Back, abs
    Fri-off
    Sat-Triceps, Delts

    For max chest, rotate the exercise that you use (e.g. flat BP then Dips) and work up to a max set of 3-5 reps. After that do another exercise for 3 sets of 10-12 reps. Back is trained at 6 sets/session with reps at 8-12. Biceps are trained at a very low volume (1-3 sets at 6-10 reps) since they get a lot of work form heavy back work. Triceps and delts are worked in the 5-8 set range with one heavy exercise per group (e.g. close grip bench, military press) for a set of 3-5 reps and followed by another exercise in the 10-12 rep range.
    M.Ed. Ex Phys
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    Quote Originally Posted by wrasslin116 View Post
    Reason for lots of volume is I figure since I'm only 15 my body should recover really fast and be able to handle it. My goal is basicly put on more mass over the winter. Umm sorry for the stupidity but whats the difference between and front and normal squat? I asked my coaches and they don't know.. again sorry for the stupidity, this is something I should already know.
    Front squats will kick the sh!t out your abs more than 200 crunches.
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    Quote Originally Posted by Rodja View Post
    Not necessarily, but you have the right idea. My advice would be to use something similar to what I use. The breakdown is this:
    Mon-Max Chest, Back, Biceps, abs
    Tues-off
    Wed-Legs
    Thur-Dynamic Chest, Back, abs
    Fri-off
    Sat-Triceps, Delts

    For max chest, rotate the exercise that you use (e.g. flat BP then Dips) and work up to a max set of 3-5 reps. After that do another exercise for 3 sets of 10-12 reps. Back is trained at 6 sets/session with reps at 8-12. Biceps are trained at a very low volume (1-3 sets at 6-10 reps) since they get a lot of work form heavy back work. Triceps and delts are worked in the 5-8 set range with one heavy exercise per group (e.g. close grip bench, military press) for a set of 3-5 reps and followed by another exercise in the 10-12 rep range.

    I was doing 2 groups of muscles until wrestling season. Me and my coach worked something out so I get 45 minutes everyday at the beginning of practice to workout so I only have enough time for one bodypart.
  

  
 

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