Lemmiwinks 5Day, Training Regimen, Advice+Tips Pls

Good evening fellow forumites,

Here in lies my self crafted 5 day a week one muscle group a day training program.

Workout


Monday (legs)


Squats   4 sets.     20, 15, 12 and 10.

Front squat smith machine.  4 sets

Hack squat (don't lock knees). 3 sets

Lunges  4 sets.   20, 15, 12 and 10

Lying leg curl.  4 sets

Single leg curl.  4 sets

Leg extensions 50reps x 4 sets.



Tuesday (arms)


*SUPER SET*
Close-grip bench.  1 warm up. 3 working sets
Standing hammer. 4 sets.  10-12 rep

*SUPER SET*
Skull crushers. 4 sets.   10-12 rep
Ez bar curl.  3 set. 12-15.

*SUPER SET*
Single arm cable pulldown. 3 sets 12-15 Bicep cable (rope). 3 sets 15-20.

*SUPER SET*
Seated altern dumbell. 4 sets.  10-12
French curl. 4 set.  12-15.




Wednesday (chest)


Decline smith.  4 sets.

Incline dumbbell. 4 sets

Seated single arm press (self loading machine). 4 sets

*SUPER SET*
Dips.  4 sets
Pec deck.  4 sets

*SUPER SET*
Cable crossover.  4 sets
DB Pullovers.   4 sets




Thursday  (back)


Deadlifts.  4 sets

Barbell row (pendley row).   4 sets

*SUPER SET*
Dumbell row.   3 sets
T-bar row.    3 sets

*SUPER SET*
Wide grip lat pulldown.    4 sets
Seated cable row.   4 sets

*SUPER SET*
Chin ups (underhand grip).   3 sets
Cable free weight lat pulldown .  3 sets


Friday  (shoulders)


Smith machine press. 4 sets.

Single shoulder press(self loading machine).   4 sets

Side lateral raises.   4 sets

Dumbell shrugs.  4 sets. 20 reps.

Upright row straight bar.  4 sets

Straight bar raises.  4 sets

Reverse machine flye. 6 sets.15 x 2. 10x4


Any tips, adjustments and advice from fellow members will be appreciated by myself

Regards
Lemmiwinks

 

Just a quick thought: Why don't you split all the upperbody workouts with your legs day. That way they can have a mid week rest. Why not legs on Wednesday/Day3?

Hey Optron,

See the logic behind putting legs first was that I recall reading somewhere that legs being the largest muscle group have the ability to make quite an impact on raising testosterone levels thus I thought let me start the week off like that and carry it through to the rest of my sessions, but since now that I'm planning to run I definitely will heed your advice and put legs in at day three as it should allow a reprieve for the upper body to push.

Exercises wise tho how do you (and others) think things look?

I hear you. I normally start my week off with back, as your back has the biggest upper-body muscles for the same reasons as you mentioned. Also, most guys start a Monday with Chest, so I always try to avoid Chest on a Monday.

I am not sure about your goals, but your workout looks normal and basic. I always like to change things up a little after two or three weeks, just to keep things interesting.

Good luck and hit the gym hard!!

You asked for critique, so hope you don't find it too harsh:



1. Bro split, if you are not on gear it's not worth it.
2. As above, arrange legs in between the upper-body workouts.
3. Squats and deads are shown to cause the greatest test and GH release of all exercises, but realistically it won't make much difference if they are done in the beginning of the week or later.

Lemmiwinks95 wrote: Monday (legs)

Squats   4 sets.     20, 15, 12 and 10.
Front squat smith machine.  4 sets
Hack squat (don't lock knees). 3 sets Total 3 exercises for squats? IMO do 5 sets regular squats and leg press. For further isolation do extensions.
Lunges  4 sets.   20, 15, 12 and 10
Lying leg curl.  4 sets
Single leg curl.  4 sets
Leg extensions 50reps x 4 sets.
No dedicated calf exercises? Not even stiff-leg deadlift for a stretch.


Tuesday (arms)

*SUPER SET*
Close-grip bench.  1 warm up. 3 working sets
Standing hammer. 4 sets.  10-12 rep
*SUPER SET*
Skull crushers. 4 sets.   10-12 rep If you are going to do skull crushers, do them later in the workout where your elbows are already warmed-up. It's just safer.
Ez bar curl.  3 set. 12-15.
*SUPER SET*
Single arm cable pulldown. 3 sets 12-15 Do this one neutral grip.
Bicep cable (rope). 3 sets 15-20. This is effectively the same as the hammer curl though.
*SUPER SET*
Seated altern dumbell. 4 sets.  10-12
French curl. 4 set.  12-15.
Try arrange it so you do tricep work with pronated, neutral and suppinated grip. IE each grip on a different exercise.

Wednesday (chest)

Decline smith.  4 sets. Why would you start on this? Is it a warm-up exercise?
Incline dumbbell. 4 sets
Seated single arm press (self loading machine). 4 sets
*SUPER SET*
Dips.  4 sets That's the second lower-pec exercise though.
Pec deck.  4 sets
*SUPER SET*
Cable crossover.  4 sets
DB Pullovers.   4 sets


Thursday  (back)

Deadlifts.  4 sets I've found doing diddy's on back compromises the entire workout. I do them on leg day instead, it just makes sense muscle-wise.
Barbell row (pendley row).   4 sets
*SUPER SET*
Dumbell row.   3 sets
T-bar row.    3 sets
*SUPER SET*
Wide grip lat pulldown.    4 sets
Seated cable row.   4 sets
*SUPER SET*
Chin ups (underhand grip).   3 sets
Cable free weight lat pulldown .  3 sets
So much super-setting, yet no dedicated anterior-delt and trap work?

Friday  (shoulders)

Smith machine press. 4 sets.
Single shoulder press(self loading machine).   4 sets Don't work the same muscle consecutively in a workout if you have the option.
Side lateral raises.   4 sets
Dumbell shrugs.  4 sets. 20 reps.
Upright row straight bar.  4 sets Shoulder impingement 101
Straight bar raises.  4 sets
Reverse machine flye. 6 sets.15 x 2. 10x4


 

Hey Furk,

Thank you for your response.

Sorry I forgot to put in my calve workout, it's usually 5x20 seated & standing raise.

As for the rope bicep I could do with a straight bar rather?

As for the decline work I felt as if I need to do more work for lower chest, that was the reason I start on decline.

What would u suggest for anterior delt and trap work? Also maybe an alternative or improvement on upright row, EZ bar?

Many thanks
Lemmiwinks

Lemmiwinks95 wrote: Hey Furk,

Thank you for your response.

Sorry I forgot to put in my calve workout, it's usually 5x20 seated & standing raise. Good stuff

As for the rope bicep I could do with a straight bar rather? I'm not saying either hammer curls or rope curls are superior, I'm saying they are similar. Personally I don't see the point the both.

As for the decline work I felt as if I need to do more work for lower chest, that was the reason I start on decline. I mentioned it because most people struggle with upper development. While most want to avoid the lob-sided effect of bigger lower pecs.

What would u suggest for anterior delt and trap work? Also maybe an alternative or improvement on upright row, EZ bar? Reverse flys (machine or seated), or the equivalent on the double-cable stand. Face rows I really like, because they are really tough and if you do it on the low row you are braced really well, so you can give good effort. Traps, shrugs with a bar behind you, this will make it easier to retract your scapulas which is a more favorable position for trap work.

Best of luck mate!

Dumbbell shrugs are also very good for that Furk.

Rooi Bul 86 wrote: Dumbbell shrugs are also very good for that Furk.

DB shrugs are overrated and over-used IMHO. It's like a "no-brainer" because people have been using it as a staple for traps since lifting was invented. If you are disciplined enough to not roll your shoulders and keep your scapulas retracted it's alright. I just find it's easier to execute it with a bar. I use the bench-press machine myself as it's damn easy to load and I don't get in the way of people using the OLY bars. Smith machine is also a viable option.