Criticize This Workout

[shibs]

3 day split, A, B & D

Sun-A
Mon-off
Tues-B
Wed-off
Thur-C
Fri-off
Sat-A
Sun-B
Mon-off
etc.


A- (Chest, Tris, Shoulder)

(In this order)
incline pec flys 3X10
Weighted dips 4X8
Flat BB bench 4X5-6
DB Lateral raises 3X8-10
DB shoulder press 3X8 - (can i get rid of this altogether?)
Military press 5X5
Tricep pull downs 4X10
**I really wanted to do some kind of incline press, but while experimenting with this last week I noticed that on my normal weight for my 5X5 military press, I could hardly get up the weight on my first set for 3 reps, and I believe its from the incline BB press.

B- (Legs & Abs)
Straight leg deadlifts 3X6-8
Squat 5X5
Calf Raise (special w/o here)
Ab workout (consists of various things)
**Does anyone know what else to add here? I'm a little lost as to a good leg routine.

C- (Back & Bis)
Weighted back extensions 3X15
Weighted wide-grip pull ups 5X5
Bent over DB rows 5X6-8 - would 10 reps be better?
Deadlift 5x5
Preacher curl 2X10
Concentration curl 2X10

This works best for me as i can't work wednesdays or fridays. Goals are for lean mass, and strength right now. Not looking for huge bulking gains as I wanna get stronger first, and I think the lean muscle tissue will come with that. Also the diet will be pretty high protein, mod-high carbs, and mod-low fat.

Criticize away

 

[JDid23]

3 day split, A, B & D

Sun-A
Mon-off
Tues-B
Wed-off
Thur-C
Fri-off
Sat-A
Sun-B
Mon-off
etc.


A- (Chest, Tris, Shoulder)

(In this order)
incline pec flys 3X10
Weighted dips 4X8
Flat BB bench 4X5-6
DB Lateral raises 3X8-10
DB shoulder press 3X8 - (can i get rid of this altogether?)
Military press 5X5
Tricep pull downs 4X10
**I really wanted to do some kind of incline press, but while experimenting with this last week I noticed that on my normal weight for my 5X5 military press, I could hardly get up the weight on my first set for 3 reps, and I believe its from the incline BB press.

Flat BB Bench -> Military -> Dips -> Rest of workout.

B- (Legs & Abs)
Straight leg deadlifts 3X6-8
Squat 5X5
Calf Raise (special w/o here)
Ab workout (consists of various things)
**Does anyone know what else to add here? I'm a little lost as to a good leg routine.

imo... Squat -> Lunge -> Pullthrough -> Leg Press -> Calf Raises -> Abs.. something along these lines is good imo.

C- (Back & Bis)
Weighted back extensions 3X15
Weighted wide-grip pull ups 5X5
Bent over DB rows 5X6-8 - would 10 reps be better?
Deadlift 5x5
Preacher curl 2X10
Concentration curl 2X10

Deadlift -> Row/Pullups, rest.... there is no magical rep range. I think you should stick to 6-8.

This works best for me as i can't work wednesdays or fridays. Goals are for lean mass, and strength right now. Not looking for huge bulking gains as I wanna get stronger first, and I think the lean muscle tissue will come with that. Also the diet will be pretty high protein, mod-high carbs, and mod-low fat.

Criticize away

criticized

 

[shibs]

haha thanks man. the only reason i'm doing my isoloation movements first is that i read that you should do those and save the compounds for last, so that particular muscle wears out faster or something along those lines.. but i have no prob doin this lol

 

[JDid23]

haha thanks man. the only reason i'm doing my isoloation movements first is that i read that you should do those and save the compounds for last, so that particular muscle wears out faster or something along those lines.. but i have no prob doin this lol

nah

Some guy started arguing with me about this at the gym the other day when i was doing deads and then later on i was doing curls. He said i should have done the curls first because deadlifts wore me out for everything i did in my workout, especially the curls (lol). I told him everything else would have worn me out for deadlifts and i would rather be worn out for curls than for deads. It's a matter of choosing what is important and giving priority to that in your workout; i think that doing flat BB bench would be more important to your workout than say incline db flies.

 

[shibs]

nah

Some guy started arguing with me about this at the gym the other day when i was doing deads and then later on i was doing curls. He said i should have done the curls first because deadlifts wore me out for everything i did in my workout, especially the curls (lol). I told him everything else would have worn me out for deadlifts and i would rather be worn out for curls than for deads. It's a matter of choosing what is important and giving priority to that in your workout; i think that doing flat BB bench would be more important to your workout than say incline db flies.

yeah definitely agree with ya there.

he actually said "especially curls" ?? lol

 

[JDid23]

yeah definitely agree with ya there.

he actually said "especially curls" ?? lol

yeah. he thought deads hit my biceps too hard and he is also a curl warrior so no surprise there

 

[ExtraMile]

Why not do this:

Full Squats
SLDL/RDL/GHR/Leg Curl
Leg Press/Front Squat/Walking Lunge
Standing Calf Raise
Weighted Ab Work

Flat BB/DB Bench
BB/DB/BTN Military
Weighted Dips
Rear Delt Flies

Deadlifts
Wide Grip Chins
Rows (you choose the type)
Straight Bar Curls
Seated Calf Raise

Although if you want strength then the 5/3/1 or 5x5 could work well..

 

[joe d]

3 day split, A, B & D

Sun-A
Mon-off
Tues-B
Wed-off
Thur-C
Fri-off
Sat-A
Sun-B
Mon-off
etc.


A- (Chest, Tris, Shoulder)

(In this order)
incline pec flys 3X10 2nd
Weighted dips 4X8 3rd
Flat BB bench 4X5-6 1st
DB Lateral raises 3X8-10 5th
DB shoulder press 4X8 - (can i get rid of this altogether?) 4th
Military press 5X5 cut this
Tricep pull downs 4X10 cut this
**I really wanted to do some kind of incline press, but while experimenting with this last week I noticed that on my normal weight for my 5X5 military press, I could hardly get up the weight on my first set for 3 reps, and I believe its from the incline BB press.

B- (Legs & Abs)
Straight leg deadlifts 3X6-8 cut this
Squat 5X5 1st
leg extensions 2x15
Calf Raise 2x 25
Ab workout (consists of various things)
**Does anyone know what else to add here? I'm a little lost as to a good leg routine.

C- (Back & Bis)
Weighted back extensions 3X15 cut this
Weighted wide-grip pull ups 5X5 2nd
Bent over BB rows 5X6-8 3rd would 10 reps be better? sometimes
Deadlift 5x5 1st
Preacher curl 2X10 cut this
Concentration curl 2X10 cut this

This works best for me as i can't work wednesdays or fridays. Goals are for lean mass, and strength right now. Not looking for huge bulking gains as I wanna get stronger first, and I think the lean muscle tissue will come with that. Also the diet will be pretty high protein, mod-high carbs, and mod-low fat.

Criticize away

these are the changes i would make

 

[smtimelevi]

yeah. he thought deads hit my biceps too hard and he is also a curl warrior so no surprise there

Are those the 30 something year old guys that come in the gym with a leather back support belt? They do ez bar curls with ridiculus ammounts of weight they cant handle but manage to get it up by thrusting their hips,throwing thir back into it, and yelling.

 

[JDid23]

Are those the 30 something year old guys that come in the gym with a leather back support belt? They do ez bar curls with ridiculus ammounts of weight they cant handle but manage to get it up by thrusting their hips,throwing thir back into it, and yelling.

Spot on with the EZ bar curls hahaha- first thing every workout with a spotter. The dude looks strong as fuck, but that's only because he monitors his diet like crazy and he's been lifting every day for the past 4-5 years. No rest, but his diet is unbelievable he was telling me about it. On all the big lifts he does his form is terrible. He uses a lot of cables besides for squatting and benching and he thinks he's my mentor. He always tries to help me squat it's getting ridiculous lol.

I always squat ATG and one time on front squats i wasn't really focusing (stupid i know) because it was a warmup set with the bar and i wasn't sticking my ass out enough and according to him i was "going too low". He proceeded to walk over to me, say move and go through how to front squat and he was 1000% wrong with everything he told me.

Then when i was done he did squats and did 135/225/315/405/465, but every rep was done with a descent of 3 inches. When he got to 465 and grunted for 3 reps, and some people went over to him and told him he's so strong lol. I just looked and shook my head down and so did some other huge guy there (im not huge at all).

Anyways, that's my little rant good luck with your routine shibs- i am sure you'll do great on it.