A Little Crit Guys

Monday

Chest Day:
• Incline Dumbbell Press – 3 sets
• Flat Bench Press – 3 sets
• Dumbbell Press – 3 sets
• Flyes – 4 sets
• Incline Flyes – 4 sets

Triceps
• Weighted Dips – 4 sets
• Cable Pulldowns – 4 sets
• French Press – 3 sets
• Skullcrushers – 3 sets

Tuesday
Rest Day – You’ll need to recover.

Wednesday

Back and Biceps Day:
• Chinups – warm up
• Cable Pull Downs – 4 sets
• Seated Row – 4 sets
• Double Pulley Pull Downs - 4 sets

• Barbell Curls – 4 sets
• Incline Dumbbell Curls – 4 sets
• Dumbbell Curls to Hammer Curls upon fail – 3 sets
• Cable Curls upon failure - 2 sets

• Hanging Leg Raises – 4 sets
• Weighted Decline Crunches – 4 sets
• Hanging Twist Crunches - 4 sets

Thursday
Rest Day – You’ll need to recover.

Friday??????



Saturday

Deltoids + Traps
• Standing Military Press – 4 sets
• Lateral Raises – 4 sets
• Bar Raises – 4 sets
• Upright Rows – 3 sets
• Shrugs - 3 sets

Sunday

Big Lifts Day:
• Squats – 4 Sets
• Decline Leg Press – 4 sets
• Calf Raises – 4 sets
• Decline Benchpress – 4 sets
• Shrugs - 3 sets

What's up guys!! Well my work schedule
Changed so I added a few days together and it's left me with nothing on Friday!!

What do u guys recommend me implementing to my game!? I'd rather have something to do with free weights but machines are ok!!! Thanks in advance!!!

Also DJ I'd like to get up with u on a diet if u read this bro! Got myself down to around 14% bf and would like to take it to another level!!!!

Split your back and biceps workout in two. Also you have shrugs in two workouts, no one recovers that fast.

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Yea... I wanna look like a cobra lmao... Naw, but a bodybuilder I spoke with at the gym said I could throw shrugs on leg days also... I feel like if I don't spend a 1hr 1/2 to 2 hrs in the gym it was useless...
Back n biceps was today and I do not work out fast... I go slow as shit!! Or the pace ur supposed to go rather...lol and if I slit those up I'll barely get 45 min in..

Then hit some cardio that day! No point in adding any more exercises as you have to give your body ample time to rest! Good luck doing shrugs two days in a row, let me know how that works for you:huh:

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Headhunter12 wrote: Yea... I wanna look like a cobra lmao... Naw, but a bodybuilder I spoke with at the gym said I could throw shrugs on leg days also... I feel like if I don't spend a 1hr 1/2 to 2 hrs in the gym it was useless...
Back n biceps was today and I do not work out fast... I go slow as shit!! Or the pace ur supposed to go rather...lol and if I slit those up I'll barely get 45 min in..

All about intensity bro until I started German Volume training, bought myself a stopwatch and actually timed by reps and rest periods. While there is no need to be that anal, you soon realise that when you measure rest periods before sets; you soon realise that you are probably taking too long rest breaks and thus losing intensity.

That said, you are doing many sets on your workout days and id definately seek to adjust my routine somewhat. Eg:

Chest Day:
• Flat Bench Press – 4 sets
• Incline Dumbbell Press – 4 sets
• Superset Weighted Dips/Incline Flyes –2 sets (Full dips is prefreable here as you want to focus tension on both pectorals and basically further warm the triceps for the start of the arm routine)

Triceps
• Cable Pulldowns – 4 sets
• French Press – 3 sets
• Skullcrushers – 3 sets

Wednesday

Back and Biceps Day:
• Chinups – warm up
• Deadlifts (If you had done the chin ups, then I would definately substiute the pull downs for some deadlifts/good mornings)4 sets
• Seated Row – 3 sets
• Dumbell/barbell row- 3 sets (Would rather do more freeweight than cable exercises of the back)

• Barbell Curls – 4 sets
• Incline Dumbbell Curls – 4 sets
• Dumbbell Curls to Hammer Curls upon fail – 2 sets id alternate between these and cable curls everyweek. Also two sets should suffice

Friday:

I would incorporate some form of cardio and/or core training. Thus making you wednesday less hectic as you dont have to worry about abs until friday. Would also drop shrugs to one workout per week, if your intesnity is high enough and your form is good, you should feel a burn in your traps for at least 2-3 days.

Again, intensity to me is key in a workout. while you getting a lot of rest days, I feel that 90-120 mins is way to long in the gym and also the amount of work you doing on any given day can be considered as over-training. That said, we all have our preferences when it comes to training and, as the saying goes, it it aint broke dont fix it.

Regards

GSP

Thanks bro!!! @gorilla the reason I started doing two days on shrugs is because I couldn't feel the burn, I strive for near to perfect form, I try n touch my shoulders to my ear lobs and hold at least for 1 sec! I only went up to 45 plates n each hand... That said I have nice traps maybe I need to go over to the barbell and try more weight...

@GSP we don't have a darn dead lift barbell or a tricep rack, we do have a tricep machine tho... Kinda don't like it to but it works!! And yea I have a treadmill at home so I'll start putting 2 days of cardio in!!!

Headhunter use a benchpress barbells for your deadlifts? Or the squat racks barbell. An Olympic bar would be preferable though

I was thinking about tht!! Cool man I'll try it!!

I have another quick question... When u guys drink pre and post protein shakes, how many scoops do u use... I have two scoops in my. Morning mass shake, but before a workout or after I only put one scoop in (23g protein) in my shake! Should I keep it around 50g 2 scoops in my shakes???

Headhunter-12.With bodybuilding,Powerlifting,or olmpic lifting the trend of (LESS EQUALS MORE!!)Brother i compited in the 1978- 1983 Era.One of our biggest mistakes was OVER Training,it was rediculous,each muscle group 3 x per week,even 2xper week. My friend your routine is On the TOO Many SETs,Lets take your Chest: I totally agree with the Power lift Flat Bench and at the most 1 more exercise,Bro forget the D.B. press,its the same as the bench.The only difference you'll be Weaker on it.Maybe do 2warm-up sets and 3or 4 worksets and then do one more exercise like Incline d.b. press and if you Train 1xper week through in some form of Peck Deck.Try to use Heavy weights with Excellent form and try to make weight increases each week as muscles grow as a resul of Progressive Resistence. best of luck johnny

Thanks jonny!!! I'll take tht into consideration!! I'll rework my schedule and see what I come up with!! What do u think, one scoop or two when I drink a shake???

To me thats like asking if R10 is better than R20, consuming more protein can only be beneficial to recovery and muscle growth...

But it all depends what your daily goals are concerning protein intake, so its a question i think you have to answer for yourself, if your not meeting your daily requirements of protein then add...

Then I'll add bro!!!

Also if u can what I like to do is seperate my leg work out to quads on 1 day and calves and hamstrings on another day
What I do for quads is
-warm up with leg extension 3-4 sets..
-Squats 3 sets..
-leg press 3 sets ( heavy weights )
-hack squats 2 or 3 sets depends how I feel
-and I end of with leg extension as heavy as I can go and I keep my extension for 1-2seconds
All with good form and try not to go too heavy as it can cause injury with squats esp., rather go light with good form...the 1st time I did this I struggled walking out of the gym but I never had a better pump like that b4

And as for hammies and calves I do 2-3 hammies ( include stiff leg dead lift I think its called) and I do 4 calf exercises alternnate it every week( and also alternate calves with heels facing inwards and heels facing outwards(read 1 of the threads on legs that was posted 3 or 4 months ago, 1 of the guys explained it well ther) )

Thanks bro! I still have to sit down n rework it I may do what ur talking about and split it in half so I have something on Fridays!!! ))

Headhunter, i'm no bodybuilder or training specialist but I agree with everyone here, you are definitely over training bro. Training alone you should be in and out of the gym within an hour max.
I'm not sure if you checked out the vids on youtube of Dorian Yates (Blood and guts) take time and look at those vids. Here's one link.

if i was you i would only hit the gym 4 times a week
mon,thu,thurs & fri. your body needs to rest and if you over train will will go no where very fast.

you can do cardio not too high intencity 6 times a week for 30min. that will be more that enough.

Seen the vids, dug a little deeper and found a PDF of his routine... 4 days a week! I'm always down to try new things and this is kinda similar to my routine except a lot less and straight to the point!!! Ima give it a try!!!!

Headhunter12 wrote: Seen the vids, dug a little deeper and found a PDF of his routine... 4 days a week! I'm always down to try new things and this is kinda similar to my routine except a lot less and straight to the point!!! Ima give it a try!!!!

cool, let us know how it goes.

Wow... Done legs earlier and it was awesome!!! As long as u don't take long breaks and keep it intense its crazy tough!!!

Yeah man keep us posted, I also looked at all the vids today and was shocked at how few work sets he recommends but I think I'm going to give the program a try starting tomorrow...

Headhunter12 wrote: Wow... Done legs earlier and it was awesome!!! As long as u don't take long breaks and keep it intense its crazy tough!!!

Great stuff.

Blood and guts workout.
Chest and biceps
10 min Warm Up on Treadmill

Injury Prevention tip: Rotater Cuff Warm Up - 2 sets of 12 reps, rest elbow on surface to keep form tight

■Decline Bench Press: 2 warm up sets of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets, increase weight)
Dorian's Tips: The Decline Bench Press is the most effective pec exercise.

■Incline Dumbbell Press (45 degree incline): 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets, increase weight)
Dorian's Tips: Lower weight slowly, explode up.

■Flat Bench Dumbbell Flyes: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)
5 min rest

■Dumbbell Concentration Curl: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets
Dorian's Tips: Squeeze at top.

■Straight Bar Curl: 1 set of 6-8 reps to failure, desired weight

Back Workout

■Dumbbell Pullover: 2 warm up sets 10-12 reps, 1 working set of 8-10 reps to failure,desired weight (increase weight between sets)
Dorian's Tips: Dumbbell Pullover Isolates only Lats.

1 min rest
■Close-Grip Pulldown: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)

1 min rest
■One-Arm Row (each arm): 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)

1 min rest
■Wide-Grip Cable Row: 1 warm up set 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between reps)

Dorian's Tips: Only use straps when grip fails.

1 min rest
■Barbell Deadlifts: 1 warm up set of 10-12 reps, 1 working set 8-10 reps to failure, desired weight (1 min rest between reps)

Dorian's Tips: Watch form in the mirror.