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Thread: Critquing Needed; Try It Yourself

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    Wannabebig New Member
    Join Date
    Nov 2004
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    1

    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.

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