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Thread: VERY LONG, but please critique anyway :)

  1. #1
    Senior Member
    Join Date
    May 2001
    Posts
    618
    Heres my new split guys, finally finished the focking thing. Im due to start it tomorrow so any input appreciated. For those of you who don?t know, im 156lbs. 5?9?, 18 yrs.

    Monday- Chest/Shoulders

    Chest
    Flat Bench press-*3 progressive warm-up sets
    2x3-5
    2x10-15
    Incline Bench-
    2x3-5
    2x10-15
    Pec-Deck-
    1x3-5
    2x10-15
    Cable Crosses-
    3x8-10

    Shoulders
    Military Press (smith)- *1 warm up set.
    2x3-5
    2x10-15
    Seated Lateral Raises-
    1x3-5
    2x10-15
    Front Raises-
    1x3-5
    2x10-15
    Shrugs-
    2x6-10


    Tuesday-Bi?s\Tri?s\Abs

    Bi?s
    Standing Barbell Curl-*2 LIGHT warm-up sets
    1x3-5
    2x8-10
    Preacher Curls
    1x3-5
    2x8-10
    Incline Curls-
    3x8-10

    Tri?s
    Dips-
    4x10
    Skull Crushers-
    1x3-5
    2x8-10
    Cable Pushdowns
    1x3-5
    2x8-10

    Abs-
    Crunches
    1x20
    Weighted Crunches-
    4x15
    Knee Ups-
    4x10



    Thursday-Legs

    Legs-
    Squats-*3 warm up sets progressive
    3x3-5
    1x8-10
    Leg Presses-
    3x3-5
    1x8-10
    Leg Ext.-
    4x8-10
    Leg Curls
    4x8-10
    Calf Raises-
    3x8-10
    1x4-6


    Friday-Back\Abs

    Back
    Chin Ups-
    4x5
    Lat Pulldowns-
    2x3-5
    2x10-15
    Wide- Grip Cable Rows-
    2x3-5
    2x10-15
    DB Rows-
    3x3-5
    1x10-15
    SLDL?s
    4x3-5

    Abs-Same as Tuesday.

    Well sorry for the horribly long post, just need some input on this, thanx guys.

  2. #2
    Senior Member Cackerot69's Avatar
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    Jan 2001
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    Moisturizing kimpy's face.
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    2,744
    Do Fridays workout on Tuesday, Tuesdays on Friday.

    Chest
    Flat Bench press-*3 progressive warm-up sets
    2x3-5
    2x10-15
    Incline Bench-
    2x3-5
    2x10-15
    Pec-Deck-
    1x3-5
    2x10-15
    Cable Crosses-
    3x8-10

    * I would drop the cross-overs or pec deck (pick one). Drop one of the high rep sets from incline bench.

    Shoulders
    Military Press (smith)- *1 warm up set.
    2x3-5
    2x10-15
    Seated Lateral Raises-
    1x3-5
    2x10-15
    Front Raises-
    1x3-5
    2x10-15
    Shrugs-
    2x6-10

    * Do your press with free weights and not the smith. Drop the front raises.

    Bi?s
    Standing Barbell Curl-*2 LIGHT warm-up sets
    1x3-5
    2x8-10
    Preacher Curls
    1x3-5
    2x8-10
    Incline Curls-
    3x8-10

    * Drop one of these.

    Tri?s
    Dips-
    4x10
    Skull Crushers-
    1x3-5
    2x8-10
    Cable Pushdowns
    1x3-5
    2x8-10

    * Drop one of these.

    Abs-
    Crunches
    1x20
    Weighted Crunches-
    4x15
    Knee Ups-
    4x10

    * Drop two of these.

    Legs-
    Squats-*3 warm up sets progressive
    3x3-5
    1x8-10
    Leg Presses-
    3x3-5
    1x8-10
    Leg Ext.-
    4x8-10
    Leg Curls
    4x8-10
    Calf Raises-
    3x8-10
    1x4-6

    * Drop the leg press.

    Back
    Chin Ups-
    4x5
    Lat Pulldowns-
    2x3-5
    2x10-15
    Wide- Grip Cable Rows-
    2x3-5
    2x10-15
    DB Rows-
    3x3-5
    1x10-15
    SLDL?s
    4x3-5

    * Drop the pull downs and one of the rows.

    Not many changes needed to be made. Overall a solid routine.

  3. #3
    Senior Member
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    I'd do

    Back monday

    Legs wednesday (do sldl this day, instead of with back)

    Chest and shoulders friday

    Arms saturday

  4. #4
    Administrator chris mason's Avatar
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    Jan 2001
    Location
    Charlottesville, VA
    Posts
    12,691
    I think that overall, too much work, too many sets.

  5. #5
    David Puddy Maddog's Avatar
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    Definitly too much. I would do shoulders a different day than chest or cut way back on number of exercises. Get rid of the pec dec.
    ...it's more friendly for trainers to say, "yeah, we can help you tone up!" rather than saying, "yeah, we can help you get rid of that fat ass!"

    Anthony

  6. #6
    Gaglione Strength Chris Rodgers's Avatar
    Join Date
    Jan 2001
    Location
    LI,NY
    Posts
    9,266
    I agree with all of these guys. I think it is too much volume. Even though I noticed you can do a hell of a lot of sets. I would make a bigger difference between your warmups and worksets. Make sure that during a work set, you can not complete another good rep before you stop.


    I would go with the advice Cack gave you, although I personally wouldn't be doing leg extensions.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

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