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Review my Workout plan

Cloob

New member
This is my workout plan for my Epi Cycle starting this weekend. Any comments or insight is welcome. Please keep in mind that I am deployed in Iraq so my plan is based off of what weight equipment I do have ie, Smith Machine, Dumbbells, Bench with Incline/Decline, Row Machine, Hammer Fit Iso Chest Press, Hack Squat Machine, Leg Ext, Leg Curl, Pullup bar, EZ Bar.

Monday-Chest, Shoulders, Traps, Tri's
Bench Press 3/8
Reverse Grip Bench 3/10
DB Incline Press 3/10
Smith Machine Overhead Press 3/8
DB Overhead Press 3/10
Arnold Press 3/8
Smith Machine Upright Row 3/10
Barbell Shrug 3/10
Behind Back Barbell Shrug 3/10
Close Grip Bench Press 3/8
EZ Bar Skullcrusher 3/10
Dips 3/10

Tuesday-Back, Bi's
Pullups 3/8
DB Pullover 3/10
Machine Row 3/10
Barbell Bent Over Row 3/12
Back Extensions 3/8
EZ Bar Curl 4/10
Hammer Curl 4/8
Dumbbell 21 Curls 2 sets

Wednesday-Legs, Calves, Abs
Squat 3/8
Smith Machine Lunges 3/8
Leg Ext 3/10
Romanian Deadlift 3/8
Leg Curls 3/8
Standing Calf Raise 3/8
Seated Calf Raise 3/10
Weighted Decline Situp 3/10
Ab Wheel Rollout 3/12
Kettlebell Windmill 3/8
Swiss Ball Jackknife 3/8
Incline Leg Raises 3/10

Thursday-Chest, Shoulders, Traps, Tri's
DB Flyes 3/15
DB Press 3/15
DB Lat Raise 3/10
DB Overhead Press 3/15
DB Bent Over Lat Raises 3/12
Smith Machine Shrugs 3/15
Smith Machine Behind Back Shrugs 3/15
DB Tri Kickbacks 4/10
Close Grip bench 4/15

Friday- Back, Bi's
Pullups 3/8
One DB Row 3/10
Machine Row 3/15
Barbell Curl 3/8
DB Concentration Curl 3/10
DB Incline Curl 2/10

Saturday-Legs, Calves, Abs
Leg Ext 3/15
DB Lunges 3/15
Smith Machine Front Squat 3/12
Hack Machine Squat 3/failure
Lying Leg Curl 3/15
DB Romanian Deadlift 3/15
Hack Machine Calf Raise 3/15
Smith Machine Calf Raises 3/failure
Bench Leg Crunch 4/12
Twisting Crunch 3/12
Romanian Deadlift 3/8
Leg Curls 3/8
Standing Calf Raise 3/8
Seated Calf Raise 3/10
Weighted Decline Situp 3/10
Ab Wheel Rollout 3/12
Kettlebell Windmill 3/8
Swiss Ball Jackknife 3/8
Incline Leg Raises 3/10
 
First, let me say thank you for your service to us over seas.

Now as for your routine, I think it needs to be better balanced and a reduction in over lapping exercises.

I'll keep with your scheme, but I'd like to make a few adjustments to it. Good to see you training each muscle twice a week, but i think it could use a little balancing.

First, rather than doing 3 heavy days in a row followed by 3 light, why not
Day 1: Heavy
Day 2: Light
Day 3: Heavy
Day 4: light
Day 5: heavy
Day 6: light

Day 1, select 2 chest press exercise, 1 over head press exercise (not behind neck), 1 ancillary triceps exercise. Adjust volume as needed (you may need 4-6 sets per exercise). Add in ancillary work for rotator cuff. Train your traps day 2, as they are a large muscle in the back.

Day 2: Select 1-2 pull up movements, 1 or 2 horizontal rowing movements that do not put much emphasis on lower back (seated rows, inverted rows, etc), 1 shrugging movement, 2 biceps movement. Add in extra work for rear deltoids and lower trapezius

Day 3: Squats, rumanian deadlifts, lunges, 1 calf exercise, core work.

Day 4: lighter day similar to day 1, more ancillary work: triceps, medial deltoids, rotator cuff

Day 5: 2 heavy horizontal rowing movements, 2 pull up type movements, 1-2 shrugging movement, 1 biceps movement, lower trapezius and rear delt work

Day 6: Emphasis on single leg movements (pitcher squats, split squats, single leg sldl's, etc.), core and hip abduction work

You may find as you go along that your light days need to be even lighter, with less general effort put forth, enough to keep good blood and encourage recovery...but that will all depend on your body.

I suggest starting out slow, especially if you are not accostumed to training 6 days a week. As you get in better condition, you can slowly start increasing sets and intensity. I'd also suggest a deload week every 4th or 5th week, as I've found a lot of people burn out quick with programs such as this.

Br
 
ZiR Red, Thanks for taking the time to critique my workout plan for my upcoming Epistane cycle this weekend. I am not sure what exercises for the lower traps?? Here is the modified workout plan. Please let me know what you think.


Monday-Chest, Shoulders, Tri's
Bench Press 4/8
DB Incline Press 4/10
Smith Machine Overhead Press 4/10
Cuban DB Rotation 3/10
Smith Machine Upright Row 4/10
EZ Bar Skullcrusher 3/10
Dips 3/10

Tuesday-Back, Bi's, Traps
Pullups 3/8
DB Pullover 3/10
Machine Seated Row 3/10
Inverted Rows 4/12
Back Extensions 3/8
EZ Bar Curl 4/10
Dumbbell 21 Curls 3 sets
Barbell Shrug 3/10
Behind Back Barbell Shrug 3/10
Seated bent over DB Lateral raises 4/10

Wednesday-Legs, Calves, Abs
Squat 3/8
Smith Machine Lunges 4/8
Romanian Deadlift 4/8
Standing Calf Raise 4/10
Weighted Decline Situp 3/10
Ab Wheel Rollout 3/12
Kettlebell Windmill 3/8
Swiss Ball Jackknife 3/8
Incline Leg Raises 3/10

Thursday-Chest, Shoulders, Tri's
DB Flyes 3/15
DB Press 3/15
DB Lat Raise 3/10
DB Arnold Press 3/15
DB Tri Kickbacks 4/8
Close Grip bench 4/15

Friday- Back, Bi's, Traps
Pullups 3/8
One Arm DB Bent Over Row 4/10
Barbell Bent Over Row 4/12
DB Incline Curl 4/10
Behind Back Shrugs 3/10
DB Shrugs 4/10
Incline DB Lat Raises 4/10
Incline Barbell Front Raise 4/10
Seated Bent Over Lat Raise 4/10

Saturday-Legs, Calves, Abs
Leg Isolation Ext 3/15
Smith Machine Front Squat 3/12
Split DB Squat 4/10
Deadlift 3/10
Seated Calf Raises 4/10
Bench Ab Crunch 4/12
Twisting Crunch 3/12
Weighted Decline Situp 3/10
Ab Wheel Rollout 3/12
Kettlebell Windmill 3/8
Swiss Ball Jackknife 3/8
 
you might want to rethink back extensions the day before squats....not a good idea to squat with fatigued spinal erectors

I'd remove the front raises for either a lateral or posterior deltoid exercise. Your front delts are going to get more than enough work with all the pressing. Take a look around, most weight lifters (bodybuilders, amateur lifters) have over developed anterior delts and under developed posterior delts. This also poses a problem when it comes to keeping your shoulders healthy, which is vital if you are training upper body 4 days a week.

Upright rows can be suicide on your shoulder joint, specifically if you bring the bar above your nipples you impinge upon the tendons of the rotator cuff. If you must do them, do not bring the bar above lower chest height. otherwise, i suggest a lateral raise leading with the thumbs.

Scapula dips for the lower traps, do 2-3 x 15 reps at body weight, and increase weight as you get stronger

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You can also do scapula pull downs on the lat pull down machine. Just relax your shoulder blades so they elevate, then with minimal bending in the elbows bring them down. This will work lower traps and lats.

Scaption start:

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end
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External rotations - put a rolled up towell or squat pad in your arm pit and squeeze down in it. This will deactivate your deltoid, decrease impingment, and make sure your external rotator cuff muscles are doing the work:

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Hope that helps

Br
 
Here's the latest. I don't have access to any cable machines.


Monday-Chest, Shoulders, Tri's
Bench Press 4/8
DB Incline Press 4/10
Smith Machine Overhead Press 4/10
Cuban DB Rotation 3/10
Smith Machine Upright Row 4/10
EZ Bar Skullcrusher 3/10
Dips 3/10

Tuesday-Legs, Calves, Abs
Squat 3/8
Smith Machine Lunges 4/8
Romanian Deadlift 4/8
Standing Calf Raise 4/10
Weighted Decline Situp 3/10
Ab Wheel Rollout 3/12
Kettlebell Windmill 3/8
Swiss Ball Jackknife 3/8
Incline Leg Raises 3/10

Wednesday-Back, Bi's, Traps
Pullups 3/8
DB Pullover 3/10
Machine Seated Row 3/10
Inverted Rows 4/12
Back Extensions 3/8
EZ Bar Curl 4/10
Dumbbell 21 Curls 3 sets
Barbell Shrug 3/10
Behind Back Barbell Shrug 3/10
Seated bent over DB Lateral raises 4/10
Incline DB Lat Raises 3/10

Thursday-Chest, Shoulders, Tri's
DB Flyes 3/15
DB Press 3/15
DB Lat Raise 3/10
DB Arnold Press 3/15
DB Tri Kickbacks 4/8
Close Grip bench 4/15

Friday-Legs, Calves, Abs
Leg Isolation Ext 3/15
Smith Machine Front Squat 3/12
Split DB Squat 4/10
Deadlift 3/10
Seated Calf Raises 4/10
Bench Ab Crunch 4/12
Twisting Crunch 3/12
Weighted Decline Situp 3/10
Ab Wheel Rollout 3/12
Kettlebell Windmill 3/8
Swiss Ball Jackknife 3/8

Saturday- Back, Bi's, Traps
Pullups 3/8
One Arm DB Bent Over Row 4/10
Barbell Bent Over Row 4/12
DB Incline Curl 4/10
Behind Back Shrugs 3/10
DB Shrugs 4/10
Incline DB Lat Raises 4/10
Seated Bent Over Lat Raise 4/10
Scapula dips 3/15
 
Give it a go...and rearrange as you feel it out.

You can always do external rotations with a dumbbell either lying on your side or by supporting your arm on a bench.

Br
 
I truly appreciate your help. Hopefully I'll bulk 15-20lbs on this Epistane cycle with this workout. I am already eating clean, ALOT of raw broccoli, chicken, and Tuna. I plan on starting a Log on here this weekend as I start on Saturday.
 
Keep the kcal up. You are going to need a lot of energy to fuel the workouts, recovery, and the building process.

Br
 
Cloob said:
This is my workout plan for my Epi Cycle starting this weekend. Any comments or insight is welcome. Please keep in mind that I am deployed in Iraq so my plan is based off of what weight equipment I do have ie, Smith Machine, Dumbbells, Bench with Incline/Decline, Row Machine, Hammer Fit Iso Chest Press, Hack Squat Machine, Leg Ext, Leg Curl, Pullup bar, EZ Bar.

Monday-Chest, Shoulders, Traps, Tri's
Bench Press 3/8
Reverse Grip Bench 3/10
DB Incline Press 3/10
Smith Machine Overhead Press 3/8
DB Overhead Press 3/10
Arnold Press 3/8
Smith Machine Upright Row 3/10
Barbell Shrug 3/10
Behind Back Barbell Shrug 3/10
Close Grip Bench Press 3/8
EZ Bar Skullcrusher 3/10
Dips 3/10

Tuesday-Back, Bi's
Pullups 3/8
DB Pullover 3/10
Machine Row 3/10
Barbell Bent Over Row 3/12
Back Extensions 3/8
EZ Bar Curl 4/10
Hammer Curl 4/8
Dumbbell 21 Curls 2 sets

Wednesday-Legs, Calves, Abs
Squat 3/8
Smith Machine Lunges 3/8
Leg Ext 3/10
Romanian Deadlift 3/8
Leg Curls 3/8
Standing Calf Raise 3/8
Seated Calf Raise 3/10
Weighted Decline Situp 3/10
Ab Wheel Rollout 3/12
Kettlebell Windmill 3/8
Swiss Ball Jackknife 3/8
Incline Leg Raises 3/10

Thursday-Chest, Shoulders, Traps, Tri's
DB Flyes 3/15
DB Press 3/15
DB Lat Raise 3/10
DB Overhead Press 3/15
DB Bent Over Lat Raises 3/12
Smith Machine Shrugs 3/15
Smith Machine Behind Back Shrugs 3/15
DB Tri Kickbacks 4/10
Close Grip bench 4/15

Friday- Back, Bi's
Pullups 3/8
One DB Row 3/10
Machine Row 3/15
Barbell Curl 3/8
DB Concentration Curl 3/10
DB Incline Curl 2/10

Saturday-Legs, Calves, Abs
Leg Ext 3/15
DB Lunges 3/15
Smith Machine Front Squat 3/12
Hack Machine Squat 3/failure
Lying Leg Curl 3/15
DB Romanian Deadlift 3/15
Hack Machine Calf Raise 3/15
Smith Machine Calf Raises 3/failure
Bench Leg Crunch 4/12
Twisting Crunch 3/12
Romanian Deadlift 3/8
Leg Curls 3/8
Standing Calf Raise 3/8
Seated Calf Raise 3/10
Weighted Decline Situp 3/10
Ab Wheel Rollout 3/12
Kettlebell Windmill 3/8
Swiss Ball Jackknife 3/8
Incline Leg Raises 3/10
Click to expand...

My thoughts, dump the smith and go free weights. Lighten the weight at first if you have to. Regarding upright rows, change to lateral raises or just plain dump 'em. They can really hurt your rotator cuffs. I won a smith machine but never use it because my gains became much better when I stopped using it.
 
Holy ****, if you can keep that routine up for longer than two weeks, i'll send you and internet high five!
 
Here is the modified version I am currently doing.


Nautilus Vertical Iso Chest Press 1/Failure=16/140Chest, Shoulders, Tri's
Bench Press 4/8-10=8/130
DB Incline Press 4/8-10=5/70, 8/60, 8/60, 10/60
Smith Machine Overhead Press 4/8-10=8/70, 8/70, 8/70, 8/70
Cuban DB Rotation 3/10=10/25, 10/20, 10/20
DB Lateral Raises 4/8-10=9/25, 9/25, 9/25, 8/25
EZ Bar Skullcrusher 4/8-10=8/60, 8/55, 8/50
Overhead Ext w/Tricep Bar 3/8-10=8/45, 8/40, 10/40
Dips 3/10
Nautilus Vertical Iso Chest Press 1/Failure=12/140

Day 2 Sunday 3/6/11
Weight=181
Blood Pressure 119/63
Workout
(Weight does not include bar weight)
Legs, Calves, Abs
Squat 3/8=190, 180, 180
Deadlift 3/8=160, 160, 150, 140
Smith Machine Lunges 4/8=60, 70, 80, 80
Romanian Deadlift 4/8=130, 130, 140, 140
Standing Calf Raise 4/10=180
Weighted Decline Situp 3/10=25, 35, 35
Ab Wheel Rollout 3/12
Kettlebell Windmill 3/8= 20
Side Extensions 3/10= 45, 35, 35

Day 3 Monday 3/7/11
Weight=183
Blood Pressure=120/68
Pullups 3/8
DB Pullover 3/10=65, 65, 70
Seated Row 3/10=130, 130, 140
Inverted Rows 3/10
Back Extensions 3/8 = 45, 45, 45
EZ Bar Curl 4/10 = 45, 45, 45, 45
Dumbbell Incline 21 Curls 3 Sets = 25, 25, 25, 25
Barbell Shrug 3/10 = 210, 210, 210
Behind Back Barbell Shrug 3/10 = 210, 225, 225
Incline DB Lat Raises 3/10 = 12, 12, 10

Day 4 Tuesday 3/8/11
Weight 184.75
Chest, Shoulders, Tri's
DB Incline Flyes 3/15=45, 45, 40
DB Press 3/15=65, 60, 55
DB Decline Press 3/10=70
DB Lat Raise 3/15=20
DB Arnold Press 3/10=25, 20, 20
DB Tricep Kickbacks 3/10=25, 25, 20
Close Grip Bench 3/15=105, 100, 100
HIIT Treadmill 30 minutes 1minute intervals of 9.0mph-3.9mph = 3.19 miles

Weight=185
Day 5 Wed 3/9 -Legs, Calves, Abs
Leg Isolation Ext 3/10=110, 110, 100
Smith Machine Squat 3/12= 205, 185, 185
Split DB Squat 2/10=80, 70
Smith Single Leg Calf Raises 4/10=115, 105, 95, 95
Bench Ab Crunch w/Dumbbell 3/10 = 50
Twisting Crunch 3/12
Side Extensions 2/10=35, 35
Ab Wheel Rollout 3/10

Day 6 Thu 3/10 - Back, Bi's, Traps
Weight=185
Pullups 3/8
One Arm DB Bent Over Row 3/10=75
Barbell Bent Over Row 4/12=115, 115, 125, 130
DB Incline Curl 3/10=30, 35, 35
Hammer Curls with Hammer Bar 3/10=50
Behind Back Shrugs 3/10=175
DB Shrugs 3/10=80
Incline DB Lat Raises 3/10=12, 12, 20
Seated Bent Over Lat Raise 3/10=20

Day 7 - REST
 
On a serious note, I respect your motivation to do some damage at the gym, but I would advise against such a heavy load (given your GPP/fitness level). Throw out isolation exercises for lifts that bring more muscle into play i.e. squats, presses, rows, etc and base your workout around that. Dont be the guy who goes to the gym to do "arms".

Good example...... A day of doing weighted pull ups, bent over BB rows, deadlifts and a heavy core lift at 90% of your capacity will be more than enough for the "back and bi" approach.Then you can throw in other isolation work of your choosing (if you can make it that far). Then work in something dynamic like sprints, box jumps, etc (but not necessarily the same day, nahmeen.)
 
Also another factor is that I am in Iraq and missions are VERY slow so I pretty much have plenty of nap time and adequate sleep everyday. The main part of my day is working out then resting.
 
I would like to take my current plan and consolidate it down to 5 days. Should I take out a leg day?
 
my suggestion.. dont focus on bodyparts when your working out instead focus on muscle groups and the motion you are moving. Examples - Horizontal push/pull, vertical push/pull, hip dominant & quad dominant

Some people respond well to high volume work but more isnt always better
 
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