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Thread: Critquing Needed; Try It Yourself

  1. #1
    Wannabebig New Member
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    Critquing Needed; Try It Yourself

    I've been working out for about 6 months now, and this is the best workout plan I've put together so far, gained about 15 pounds since I started. I, however, think the biceps workout seems too short since I try to keep my workouts to 1.5 - 2 hours. So here goes:

    0 represents the most weight you can do that amount of reps
    + or - 10 (20, 30, etc.) means the amount of weight to add/subtract from your 0
    x 10 (20, 30, etc.) means the amount of reps

    The workouts go like so:
    Day 1: Chest/ Triceps (First Time)
    Day 2: Back / Biceps / Shoulders / Forearms (First Time)
    Day 3: Off
    Day 4: Chest/ Triceps (Second Time)
    Day 5: Back / Biceps / Shoulders / Forearms (Second Time)
    Day 6: Off
    REPEAT

    I'm aware there are no leg workouts in here, I'll leave that up to you, you could put those in on the off days, and take day 7 off? I dont know, I'm not one who cares for legs all that much. I do them on Sundays, but dont really have a workout for you guys to critque.

    Workouts:

    Back / Biceps / Shoulders / Forearms
    First Time

    Circuit 1: Bar
    - Shoulder Press
    (12 x 0) (10 x +10) (10 x +15)
    (8 x +20) (6 x +25) (8 x +10)
    (12 x -10)

    Circuit 2: Dumbbell
    - Curl
    (12 x 0) (10 x +10) (10 x +10)
    (8 x +20)
    - Hammer Curl
    (12 x 0) (10 x +10) (10 x +10)
    (8 x +20)

    Circuit 3: Dumb
    - Shoulder Press
    (12 x 0) (10 x +10) (8 x +20)
    - Shoulder Spreads
    (12 x 0) (10 x +10) (10 x +10)
    (8 x +20)

    Circuit 4: Dumb
    - Back Rows
    (12 x 0) (10 x +5) (10 x +10)
    (8 x +15)

    Circuit 5: Set Up
    - Bar Curl
    (12 x 0) (10 x +1) (8 x +1.5)

    Circuit 6: Pully
    - Curls
    (12 x 0) (10 x +1) (10 x +1)
    (8 x +2)
    - Bar Curl
    (12 x 0) (10 x +1.5) (8 x +3)

    Circuit 7: Set Up
    - Reverse Bench > Bus Driver w/ a 45
    (12 x 0) (10 x +15) (10 x +30)
    (8 x +45)
    - Lat Pull Down
    (12 x 0) (10 x +1) (10 x +2)
    (8 x +3)
    - Lat Pull Back
    (12 x 0) (10 x +1.5) (8 x +3)

    Circuit 8: Non Weighted
    - Pull Ups
    (x10) (x10 (x10)
    - Minute Hold
    (3 x 1 minute hold)
    - Leg Lifts
    (x16) (x16) (x16)




    Back / Biceps / Shoulders / Forearms
    Second Time

    Circuit 1: Bar to Dumb
    - Shoulder Press
    (12 x 0) (10 x +10) (10 x +25)
    (8 x +20)

    Circuit 2: Bar
    - Curl
    (12 x 0) (10 x +10) (10 x +10)
    (8 x +20) (6 x +25) (10 + 0)

    Circuit 2: Dumb
    - Hammer Curls
    (12 x 0) (10 x +10) (10 x +10)
    (8 x +20)

    Circuit 3: Dumb
    - Shoulder Press
    (12 x 0) (10 x +10) (10 x +10)
    (8 x +20)
    - Shoulder Spreads
    (12 x 0) (10 x +10) (8 x +20)

    Circuit 4: Dumb
    - Back Rows
    (12 x 0) (10 x +5) (8 x +10)

    Circuit 5: Set Up
    - Bar Curl
    (12 x 0) (10 x +1) (10 x +1)
    (8 x +1.5)

    Circuit 6: Pully
    - Curls
    (12 x 0) (10 x +1) (8 x +2)
    - Bar Curl
    (12 x 0) (10 x +1) (10 x +2)
    (8 x +3)

    Circuit 7: Set Up
    - Reverse Bench > Bus Driver- 45
    (12 x 0) (10 x +15) (10 x +30)
    (8 x +45)
    - Lat Pull Down
    (12 x 0) (10 x +1.5) (8 x +3)
    - Lat Pull Back
    (12 x 0) (10 x +1) (10 x +2)
    (8 x +3)

    Circuit 8: Non Weighted
    - Pull Ups
    (x10) (x10 (x10)
    - Minute Hold
    (3 x 1 minute hold)
    - Leg Lifts
    (x16) (x16) (x16)




    Chest / Triceps
    First Time

    Circuit 1: Bar
    - Closed Grip Bench Press
    (12 x 0) (10 x +10) (8 x +20)
    - Bench Press
    (12 x 0) (10 x +10) (10 x +15)
    (8 x +20) (6 x +25) (8 x +10)
    (12 x -10)
    - Decline Press
    (12 x 0) (10 x +10) (10 x +25)
    (8 x +20)

    Circuit 2: Dumb
    - Chest Flies
    (12 x 0) (10 x +10) (8 x +20)

    Circuit 3: Machine
    - Chest Press
    (12 x 170) (10 x 180) (10 x 190)
    (10 x 200)

    Circuit 4: Set Up
    - Inclined Press Out
    (12 x 0) (10 x +20) (8x +50)

    Circuit 5: Pully
    - Pull To Front
    (12 x 0) (10 x +1) (10 x +2)
    (8 x +3)
    - Push Out
    (12 x 0) (10 x +1.5) (8 x +3)
    - Rope Pull Down
    (12 x 0) (10 x +1) (10 x +2)
    (8 x +3)
    - Reverse Curl
    (12 x 0) (10 x +1.5) (8 x +3)

    Circuit 6: Non Weighted
    -Dips
    (x12) (x10) (x10)
    - Leg Lifts
    (x16) (x16) (x16)




    Chest / Triceps
    First Time

    Circuit 1: Bar
    - Closed Grip Bench Press
    (10 x +10) (8 x +20)
    - Decline Press
    (12 x 0) (10 x +10) (10 x +15)
    (8 x +20) (6 x +25) (8 x +10)
    (12 x -10)
    - Bench Press
    (12 x 0) (10 x +10) (10 x +25)
    (8 x +20)

    Circuit 2: Dumb
    - Chest Flies
    (12 x 0) (10 x +10) (10 x +20)
    (8 x +30)
    - Skull Crushers
    (12 x 0) (10 x +10) (8 x +20)

    Circuit 3: Machine
    - Chest Press
    (10 x 190) (10 x 200)

    Circuit 4: Set Up
    - Inclined Press Out
    (12 x 0) (10 x +20) (10 x +35)
    (8x +50)

    Circuit 5: Pully
    - Pull Up Front
    (12 x 0) (10 x +1.5) (8 x +3)
    - Push Out
    (12 x 0) (10 x +1) (10 x +2)
    (8 x +3)
    - Rope Pull Down
    (12 x 0) (10 x +1.5) (8 x +3)
    - Reverse Curl
    (12 x 0) (10 x +1) (10 x +2)
    (8 x +3)

    Circuit 6:Non Weighted
    -Dips
    (x12) (x10) (x10)
    - Leg Lifts
    (x16) (x16) (x16)


    Supplements:
    Creatine 5 - 7 grams a day (2 weeks on / 1 week off / repeat)
    Pure Whey Protein (80+ grams a day)
    Glutamine (5+ grams a day)
    Androstendione & Androsteine (4 caps of each a day same cycle as creatine)


    Have a good Thanksgiving... I TURN 16 IN A COUPLE DAYS!!! GO ME!!
    Last edited by Paul Stagg; 11-23-2004 at 06:39 AM.

  2. #2
    Werkin' it bigtime agentplaya1's Avatar
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    I must have ADD, I cant get through that whole post
    yea that's right, be jealous

  3. #3
    I wannabebig!
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    ill pass

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    As I Am Paul Stagg's Avatar
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    I quit reading when I didn't see leg training.

    I don't really see the point in all this.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

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    Player Hater PowerManDL's Avatar
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    People scare me.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

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    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
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  6. #6
    Wannabebig Member
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    I want the last 2 minutes of my life back.

  7. #7
    Fury Divine RickTheDestroyer's Avatar
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    Yay for beach lifters!

  8. #8
    Go Heels! MixmasterNash's Avatar
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    New routine: Squats, 3 times a week, for one month. Then we can discuss other stuff.

  9. #9
    Senior Member BFG123's Avatar
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    Quick question Nick D.
    Is all of this from a wheelchair? I'm assuming from your workout you have no legs.

  10. #10
    Fury Divine RickTheDestroyer's Avatar
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    Quote Originally Posted by BFG123
    Quick question Nick D.
    Is all of this from a wheelchair? I'm assuming from your workout you have no legs.
    Legs are stupid. Girls only look at your arms and chest.

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