New workout program...Please critique!!

[mystro9876]

Long time reader...first time poster. I appreciate everything you guys do and hope that you can help me out.

Okay, here's a little background:

Been working out off and on for the past 6 years, and for the past 10 months really into it with goals to acheive (strength, weight, etc).


I am deciding to take about a two week break (rest muscles, CNS, mind & body) and when i come back, I want to change my regiment.

So i was trying to get everyones' opinions on my workout program.

Currently, I train every muscle group hard once per week, going to the gym 5-6 times a week.


Here it is:

Day 1: Chest (Heavy)/Tris(light)
Day 2: Back(Heavy)/Bis(light)
Day 3: Shoulders(Heavy)/Legs(light)
Day 4: off
Day 5: Chest(light)/Traps (heavy)
Day 6: Legs (heavy)/Bis+Tris (heavy)
Day 7: Shoulders(light)/back(light)
Day 8: off

****Light = Try not to use any secondary muscle, really get MTM connection****
****Heavy = as much as I can lift while doing the exercise properly****

Exercises:

Back (Heavy weight) (sets will vary)
Wide-grip pullups (palms parallel) 4 sets of 10 (increasing weight)
close-grip pullup (palms perpendicular) 3 sets of 10 (increasing weight)
Rope pullups 3 sets of 10 (increasing weight)
BB Dead lifts 4 sets of 3-8
Bent-over BB rows 3 sets of 6-10

Back (light weight/form)
Lat Pulldown (close underhand grip) 3 sets of 10-12
Cable Rows (wide grip) 3 sets of 10-12
straight arm pull downs 3 sets of 10-12
cable cross-overs 3 sets of ten


Chest (heavy weight)
Incline DB bench 4 sets of 6-10
Decline BB Bench 4 sets of 6-10
Flat BB bench (Negatives) 4 sets of 6-10
Fly Machine 4 sets of 10

Chest (light weight/form)
Chest press machine 3 sets 10-12
overhead DB extensions (lying down) 3 sets of 8-10
Incline Cable Flys 3 set of 10-12
Decline DB flies 3 sets of 10-12


Shoulders (heavy weight)
Jerk & press 6 sets of 3-8 (pyramid - 4th set at most weight)
Superset: Smith machine Behind neck press 4 sets of 6-10/Front raises 4 sets of 10
upright rows 4 sets of 7-10

Shoulders (light weight/form)
Reverse flys 3 sets of 10-12
Side raises 3 sets of 10-12
hand stand push ups 3 sets of 10-12 (how to increase weight????)


Bi's (heavy weight)
Close under-hand grip fingertip pull-ups 4 sets of 8-12 (increasing weight)
BB Curl 4 sets of 8-12
DB Hammer Curls 4 sets of 12

Bi's (light weight/form)
Two hand Cable curls 3-sets of 12
DB isolation curls on preacher 3 sets of 12


Tri's (heavy weight)
Dips 4 sets of 8-12 (increasing weight)
CGBP 4 sets of 8-10
V cable pulldowns 3 sets of 8-12
seated Over-head extensions 3 sets of 8-12

Tri's (light weight/form)
Single hand reverse cable pulldowns 3 sets of 12-15
Cable rope extensions 3 sets of 10-12
dips 3 sets of 15-20 (body weight only)


Traps (heavy weight)
DB shrugs hands in front 4 sets of 12
BB wide grip shrugs 4 sets of 12
Farmer walks 4 sets of 35 seconds

Traps light (weight/form)
"See heavy shoulders - Jerk to press"
"see heavy back - deadlifts"

Legs (heavy weight)
squat variations (front,back, wide,etc.) 6 sets of 3-8
superset: Leg presses 5 sets of 5-10 w/ seated calf raises 5 sets of 10-12
Leg curls 4 sets of 8-10
standing smith-machine calf raises 4 sets of 10-12
Single Leg extensions 3 sets of 8-12


Legs (light weight/form)
squat variations (front,back, wide,etc.) 4 sets of 8-12
standing calf raises 4 sets of 15-20
Hip abductors 3 sets of 12-15
sitting calf raises 4 sets of 12-20


This routine will start on february 20th after a two week break that i will starting next monday. I will reevaluate results after 2.5 months

The one thing that I'm worried about is overtraining. Let me know if this will be too much. Idon't think so, I feel like my body can handle.

P.S. My diet and supplement rgiment is on POINT

The #1 goal is strength. Size and look is secondary to me.

Thanks again for all your help!!

 

[kingk0ng]

I would drop this and aim for something like DC or HST.

How long have you been training?

 

[mystro9876]

Continuosly..for almost a year

I was pretty hardcore until i started my career after college. That was about two years ago. muscle memory is great though.

The thing about it though, is i didn't know s**t when I use to lift throughout college (diet, supplements), nor could I afford it.

Now, my diet is on point and so is my supplement use (whey, BCAAs, fish oil, multi). and my overall knowledge of weghtlifting is much more thorough.

I am stronger than I ever was. I weigh more than I ever could imagine (could never break 175, now I weight 187), and I am sooooo motivated.

In April, I am starting sprint training, so I may change my workout program when I start that.

 

[rckvl7]

I strongly recommend wendler's 5/3/1. You will get stronger if you follow it the way he lays it out. It is probably one of the best and simplest programs out there.

 

[mystro9876]

Where can I find examples of these recommended programS?


Thanks!

 

[mystro9876]

kingkong..what's DC?

 

[kingk0ng]

kingkong..what's DC?

Dogcrap training. Google it.

Wendlers 5/3/1 will work too.