Here is my workout, critique it.

T

TekToN

0
This is my routine for the next while. Plan on sticking with it but changing reps and sets.


* Workout Schedule *

Sunday: Shoulders
-Bench Press
-Front DB Raises
-Side DB Raises
-Upright Rows
-Arnold Press

Monday: Arms || 3 Mile Run || Abs
-Preacher Curls
-Tricep Extensions
-Hammer Curls
-Tri-Dips
-Overhead DB tricep extensions

Tuesday: OFF || RELAX

Wednesday: Legs || 2 Mile Run || High Carbs
-Full Squat
-Leg Press
-Hamstring Curl
-Leg Extensions
-Calf Raises

Thursday: Back
-Wide-Grip Pull ups
-Y-Bar Chest pulls
-Straight arm-pull downs
-DB Shrugs
-Lat Seated Pull Downs

Friday: Chest || 3 Mile Run || High Carbs
-Incline Bench
-DB Flies
-Pec Dec
-DB Bench
-Decline/Incline Push-ups

Saturday: OFF
-Drink

Let me know what you guys think. Goals are to get my abs to show a little better and still gain some muscles.
 
anyone ? ? ? I assume it's perfect then.
 
Depends on your goals, I guess, but since it's subjective I take off points for having an arm day. Also for not having any rows on back day or any deadlifts anywhere.
 
When you say drink do you mean alcohol? Because if you really want good abs, then you will need to cut that out. Alcohol lowers natural testosterone and inhibits recovery, other than that, not a bad routine
 
If you plan on sticking with it, we won't stop you...but I wouldn't recommend it.

Firstly, you've got a shoulders day, followed by arms. You USE your arms during shoulder exercises, so you're at an increased risk of overdoing it and hindering recovery.

I'll absolutely agree with the above comment that ideally, you should have deadlifts and rows in your program.

As it is, your set-up risks injury and/or atrophy of your arms, and has a lot of upper body pushing movements, countered only by a large whack of lat exercises, which don't actually counter it at all. You've got upper trap work but no direct middle or lower trap work, and if anything it should be the other way around.

A better setup, if you've been training long enough to actually need a body-part split, would be something like:

Mon: Chest/push
Tue: Run
Wed: Back/pull
Thu: Run
Fri: Legs

And on the respective days, I'd be doing something more along the lines of:

Chest/Push:
- Bench Press
- Military Press
- Skullcrusher
- Rotator Cuff

Back/Pull:
- Deadlifts
- Chin Ups
- Bent Over Row
- Upright Row

Legs:
- Squats
- Deadlifts
- Calf Raises
- Bridge
 
Goldfish said:
If you plan on sticking with it, we won't stop you...but I wouldn't recommend it.

Firstly, you've got a shoulders day, followed by arms. You USE your arms during shoulder exercises, so you're at an increased risk of overdoing it and hindering recovery.

I'll absolutely agree with the above comment that ideally, you should have deadlifts and rows in your program.

As it is, your set-up risks injury and/or atrophy of your arms, and has a lot of upper body pushing movements, countered only by a large whack of lat exercises, which don't actually counter it at all. You've got upper trap work but no direct middle or lower trap work, and if anything it should be the other way around.

A better setup, if you've been training long enough to actually need a body-part split, would be something like:

Mon: Chest/push
Tue: Run
Wed: Back/pull
Thu: Run
Fri: Legs

And on the respective days, I'd be doing something more along the lines of:

Chest/Push:
- Bench Press
- Military Press
- Skullcrusher
- Rotator Cuff

Back/Pull:
- Deadlifts
- Chin Ups
- Bent Over Row
- Upright Row

Legs:
- Squats
- Deadlifts
- Calf Raises
- Bridge
Click to expand...


While I am trying to agree with you, you don't have a single exercise that targets your biceps. What sort of routine lacks curls or tri-push downs? I should rearrange my shoulder / arms day further apart, perhaps put a day inbetween obviously. Ontop of that, I 100% agree I should have bent over rows and more importantly, dead lifts in my routine.


As for the comment for drinking. The reality of it is, I am going to drink because I am in college and my roommates drink on the weekend and it's a great time. I would much rather have fun and sacrifice being slower to my goals. I live life to it's fullest because u don't know when it's going to end. PS: A lot of people have told me how hard it is to get a 6 pack while drinking weekly. Well I did it this summer and some of its still there, but I've been bulking for the past 7 months. So that's a bunch of baloney. Arnold drank and smoked in the midst of training (obviously not when it came near competition time) but you get the point.
 
I don't know about a whole day just for shoulders....that seems extreme but I like that you cover all the bases once a week. 8 miles of running a week too, I salute you sir. I can either workout or run...not both hahaha....

Drink. Beer is good for you.
 
TekToN said:
While I am trying to agree with you, you don't have a single exercise that targets your biceps. What sort of routine lacks curls or tri-push downs? I should rearrange my shoulder / arms day further apart, perhaps put a day inbetween obviously. Ontop of that, I 100% agree I should have bent over rows and more importantly, dead lifts in my routine.


As for the comment for drinking. The reality of it is, I am going to drink because I am in college and my roommates drink on the weekend and it's a great time. I would much rather have fun and sacrifice being slower to my goals. I live life to it's fullest because u don't know when it's going to end. PS: A lot of people have told me how hard it is to get a 6 pack while drinking weekly. Well I did it this summer and some of its still there, but I've been bulking for the past 7 months. So that's a bunch of baloney. Arnold drank and smoked in the midst of training (obviously not when it came near competition time) but you get the point.
Click to expand...

You've never used your biceps in a row or chin up? There's 3 exercises there that specifically use biceps: bent over row, upright row and chins. They just happen to also use other muscles, too. Even deadlifts have a little bit of bicep activation (albeit static). Heck, the longhead of biceps is a weak shoulder flexor, so even bench and overhead presses use it a tiny bit. But the main point is the rows and chins. If you only do 3 sets of each, then that's still 9 sets of biceps.

On the push day, I suggested bench, overhead press, and skullcrusher, the latter of which is a purely triceps-specific exercise, with very little involvement from other muscles. You'd be overdoing chest and anterior delts in comparison to middle traps, lower traps and posterior delts if I suggested something like incline or decline bench, which would do wonderful things for your body (and image) like give you bad shoulders and a slouch. Regardless, my recommendations for push day, if you use the same sets x reps scheme every day, will result in the same volume on triceps as biceps, so if you did 3 sets of every exercise, you'd get 9 sets of triceps in your workout.

To summarise, in response to "What sort of routine lacks curls and pushdowns?" the only routine that NEEDS them is one that fails to work your biceps and triceps sufficiently elsewhere. Frankly, I should be ashamed of myself for even including skullcrushers, when there's probably a more functional, balanced way that those last sets of triceps could be included.

As for alcohol, no, it won't stop you from obtaining whatever physique it is you're after, but it won't help, either. Don't use other people's unhealthy habits to justify your own. I love eating KFC and have done so often, all the while having visible abs (except for in the last 10 months), but that doesn't make it a good idea.
 
Last edited:
You must log in or register to reply here.
Back
Top