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Thread: rate my workout routine

  1. #1
    Wannabebig Member jester0773's Avatar
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    rate my workout routine

    Here it is:

    Monday - Upper Body
    Chest: Barbell Benchpress 3 x 7, Dumbbell Benchpress 3 x 10, Dips 4 x 5
    Biceps: Barbell Curl 3 x 10, Barbell Inline Curl 3 x 10, Hammer Curls 3 x 10
    Triceps: Close-grip Benchpress 3 x 7, Skull Crusher 3 x 10,

    Tuesday - Lower Body/Abs
    Legs: Squats 4 x 5, Hack Squat 3 x 7, Hamstring Curl 3 x 10, Calf Raise 4 x 10
    Abs - Crunches 3 x 30

    Thursday - Upper Body(repeated)

    Saturday - Lower Body(repeated)

    tell me what you think

  2. #2
    Playoffs!!! leveque's Avatar
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    The lower body workout looks great.

    As for upper body, you don't need 3 bicep exercises. I would definitely add deadlifts and rows also.
    5'6", 145 lbs.

  3. #3
    Senior Member deeder's Avatar
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    I give it a 2/10. 1 point for having squats and 1 for having bench press. But you lose all the rest for doing no back work, way too many curls (including those hammy curls) and not doing deadlifts.

    Drop 2 of the bicep exercises, a chest exercise and add a row of some sort and some pullups. For your lower body workout switch the hammy curls for SLDL, RDL, or GMs. Maybe do squats on Tuesday and deadlifts on Saturday.
    Last edited by deeder; 01-01-2007 at 01:19 PM.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  4. #4
    Eat Chicken Chris686's Avatar
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    Why not just completely start over.

    WBB1 or BGB would be better for you.

    And before you ask, yes, WBB1 has enough volume.
    Forever Goal: Strength

    Weightlifting sucks. I just like to lift heavy things.

  5. #5
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    Take a look at these routines ~>
    WBB Routine #1
    BGB
    "The only easy day was yesterday."

  6. #6
    Senior Member deeder's Avatar
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    ^^ Yeah that works too
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  7. #7
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    Quote Originally Posted by jester0773 View Post
    Here it is:

    Monday - Upper Body
    Chest: Barbell Benchpress 3 x 7, Dumbbell Benchpress 3 x 10, Dips 4 x 5
    Biceps: Barbell Curl 3 x 10, Barbell Inline Curl 3 x 10, Hammer Curls 3 x 10
    Triceps: Close-grip Benchpress 3 x 7, Skull Crusher 3 x 10,

    Tuesday - Lower Body/Abs
    Legs: Squats 4 x 5, Hack Squat 3 x 7, Hamstring Curl 3 x 10, Calf Raise 4 x 10
    Abs - Crunches 3 x 30

    Thursday - Upper Body(repeated)

    Saturday - Lower Body(repeated)

    tell me what you think
    A very bad workout, you have no latt or deltoid work at all and way too much isolation work for arms.


    you need to be doing this

    dead lift
    rows
    squats
    bench
    military press
    SLDL
    CGBP
    lat pulls
    pull ups
    DB curls
    rotator work

  8. #8
    Senior Member deeder's Avatar
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    Quote Originally Posted by DiMaggio View Post
    A very bad workout, you have no latt or deltoid work at all and way too much isolation work for arms.


    you need to be doing this

    dead lift
    rows
    squats
    bench
    military press
    SLDL
    CGBP
    lat pulls
    pull ups
    DB curls
    rotator work
    I don't necessarily agree that one needs to have all those exercises in a program but they are good exercises.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  9. #9
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    Quote Originally Posted by deeder View Post
    I don't necessarily agree that one needs to have all those exercises in a program but they are good exercises.
    Really?? so if you are going to critique my list post your own.

  10. #10
    Senior Member Levantar's Avatar
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    Quote Originally Posted by DiMaggio View Post
    A very bad workout, you have no latt or deltoid work at all and way too much isolation work for arms.


    you need to be doing this

    dead lift
    rows
    squats
    bench
    military press
    SLDL
    CGBP
    lat pulls
    pull ups
    DB curls
    rotator work
    You have so many good compound exercies here. Can you accomplish the same thing by doing weighted chins or even just changing your grip on the rows for added bicep work? (instead of DB curls?)
    Last edited by Levantar; 01-02-2007 at 12:17 AM.

  11. #11
    Senior Member Levantar's Avatar
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    Quote Originally Posted by jester0773 View Post
    Here it is:

    Monday - Upper Body
    Chest: Barbell Benchpress 3 x 7, Dumbbell Benchpress 3 x 10, Dips 4 x 5
    Biceps: Barbell Curl 3 x 10, Barbell Inline Curl 3 x 10, Hammer Curls 3 x 10
    Triceps: Close-grip Benchpress 3 x 7, Skull Crusher 3 x 10,

    Tuesday - Lower Body/Abs
    Legs: Squats 4 x 5, Hack Squat 3 x 7, Hamstring Curl 3 x 10, Calf Raise 4 x 10
    Abs - Crunches 3 x 30

    Thursday - Upper Body(repeated)

    Saturday - Lower Body(repeated)

    tell me what you think

    I think you could get rid of some of the curls and add deadlifts and barbell rows. Also for legs maybe skip the curls again and do good mornings or SLDL. Not sure what your goal is on the 30 crunch sets but maybe decrease the number in each set and add some weight to them?

  12. #12
    Senior Member deeder's Avatar
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    Quote Originally Posted by DiMaggio View Post
    Really?? so if you are going to critique my list post your own.
    I wasn't exactly criticizing your list. However, I'd say there are only four essential lifts for any program: Squat, Bench, Dead and Row. Anything else is gravy
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

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