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My workout good?

wrasslin116

wrasslin116

Well-known member
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
 
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.
 
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.
 
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.
 
Rodja said:
Hard to say. You're young enough to have a very fast recovery, but is this for mass or strength or both?
Click to expand...

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.
 
Xodus said:
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.
Click to expand...


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.
 
wrasslin116 said:
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.
Click to expand...

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.
 
wrasslin116 said:
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.
Click to expand...

Front squats will kick the sh!t out your abs more than 200 crunches.
 
Rodja said:
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.
Click to expand...


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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