Critique My Workout

E

eustudent

0
I’m 22 years old, 5 foot 10 inches and 168 lbs. I play Ice Hockey but my goal is to pack on more muscle for looks and not for performance.

I switch back and forth between these two plans every 1 or 2 weeks.
Workout Plan 1- I do weight training 3 days a week and it’s more general in that I do less exercises but each exercise targets more areas.
Workout Plan 2- is more specific and targets specific muscles and it has weight training 5 days a week (M to F).

*My reps are almost always between 8-12 and I always do 3 sets for everything.
*My nutrition is great and I take 1-2 protein shakes a day (I’m up to about 100 grams of protein a day).

----------------------------------------------------------------------------------------------
Workout Plan #1

Monday, Wednesday and Friday (I do a 3 mile run in 24 minutes every MW&F morning and weights at night)
1. Bench Press 185 lbs (targeting Pectoral + Triceps + Deltoid)
2. Row 95 lbs (targeting Back + Biceps)
3. Leg Press 300 lbs (targeting all my lower body)
4. Sit Up + 35 lbs (Stomach)
5. Back Extension + 45 lbs (then I do it sideways on both sides) (targeting lower Back and Sides)
6. Yoga Style Stretches (warm down muscles)
^ I tried to make sure I covered every major muscle group. My only worry is that some of these exercises might cause me to become unbalanced with some strong muscles and some neglected- but I’m not sure.

Tuesdays and Thusdays
1. Eight .2 mile Interval Runs at 7:00 mile pace with a short break in between.
2. No weight training on these days
--------------------------------------------------------------------------------------------------
Workout Plan #2 (Targets more specific areas)

Monday Wednesday and Friday upper body weights (3 mile run M W & F in 24 minutes)
1. Bicep Curls (Biceps)
2. Tricep Pushdown (Triceps)
3. Lat Pulldown (Lats)
4. Shoulder Press (Deltoids)
5. Dead Lift (lower back etc.)

Tuesday Thursday I do lower body weights (8 Morning Interval Runs of .2 miles at 7:00 pace)
1. Leg Extension
2. Leg Curl
3. Seated Calf Rise
4. Hip Abduction
5. Hip Adduction

List of weight training exercises - Wikipedia, the free encyclopedia
^ That shows pictures to each of my weighted exercises
-----------------------------------------------------------------------------------------------------
I'd appreciate any advice on working out.

I'm sure there's plenty of good exercises for me on here that target the full body, are there any you would recommend instead of my current plans?
Is 100 grams of protein a day enough for someone my size?
Am I neglecting working out any muscle that I should be working out?

If you don't have the time to answer all my questions I'd appreciate even just one word of advice.
Thanks
 
Last edited:
1 word: Squat

More words:

Okay, there's not really any good reason to be switching between programs every other week. Your first routine listed isn't terrible, but could use some work. The second one, with all its focus on isolation exercises, could be skipped entirely (except for the part about doing deadlifts and overhead presses, those are keepers).

You'll probably do yourself well to look into books such as "Starting Strength" by Mark Rippetoe, or "New Rules For Lifting" (can't remember the author), or doing this program here: A Simple Beginner's Routine - Bodybuilding.com Forums

I'm just stating premade proven programs for 2 reasons: 1. They work; 2. Whatever I recommend will end up looking like these programs anyway.

Whether you go with the programs I've just mentioned or not, your program should be built around the following movements:
- Deep knee bends (ie squat variations, eg back squats, front squats, overhead squats, goblet squats, zercher squats; all with hips below parallel to knees in the bottom position)
- Heavy pulls from the floor (eg deadlifts, barbell rows, one arm rows, power cleans)
- Putting heavy objects above your head (eg bench press, overhead press)
- Bodyweight lifts (eg pull ups, dips)

Some light isolation exercises for assistance in otherwise under-emphasised areas may be appropraite, eg calf raises.

You should be getting much more than 100g protein per day. Eat 100g meat in every main meal: that should give you 75-100g protein right there, assuming 3 main meals per day. Drink at least 3 glasses of milk per day - 3L of the stuff if you can stomach it. Each glass is about 8-9g protein, so each L is about 34g protein. Eat legumes and nuts. Have vegetables in your main meals and fruit in your snacks. Consume 3,000kcal/day, if not more, targeting a 500kcal/day surplus, which will give you 1lb mass per week.

ETA: The wiki page of exercises isn't very good if that's what you're learning from. At the very least, search this site: http://www.exrx.net/Lists/Directory.html but the books I mentioned earlier are a better bet, with Starting Strength being the best book for barbell instruction.
 
Last edited:
Goldfish, thanks for the advice.

I've increased my protein intake to about 160g a day with just an extra peanut butter sandwich (but most of the increase is from finding out that I forgot to add the milk protein and peanut butter I put in my shakes which accounts for most of my protein increase from when I previously said I only take 100g).

I got the Mark Ripple book and Video and I'm learning quite a bit through those two. (some of my weight lifting positioning was off).

I'm copying the program from bodybuilding(dot)com that you showed me exactly.

This is my current schedule...
---------------------------------------------------------------------------------------------------------------
Sunday
• Heavy Work Out at 100% (Squats, Bench Presses, Bent-Over Rows, Overhead Barbell Presses, Stiff-Legged Deadlifts, Barbell Curls, Calf Raises)

Monday
• High Intensity Interval Training (20 minutes)
• Side Extensions and Crunches

Tuesday
• Morning 2 Mile Run.
• Medium Work Out at 10% less weight (Squats, Bench Presses, Bent-Over Rows, Overhead Barbell Presses, Stiff-Legged Deadlifts, Barbell Curls, Calf Raises)

Wednesday
• High Intensity Interval Training (20 Minutes)
• Side Extensions and Crunches

Thursday
• Morning 3 mile run.
• Light Work Out, use 20% less weight (Squats, Bench Presses, Bent-Over Rows, Overhead Barbell Presses, Stiff-Legged Deadlifts, Barbell Curls, Calf Raises)
Friday
• High Intensity Interval Training (20 Minutes)
• Side Extensions and Crunches

Saturday
• Light 5 mile run.
 
You must log in or register to reply here.
Back
Top