Critique Me

[Legion Kreinak2]

Monday - Legs Sets/Reps
Squats 3x8
Leg Extensions 2x10
Leg Curls 2x10
Heel Raises 5x15
CoC Grip Training 3x8

Tuesday - Chest Sets/Reps
Inclined Bench 3x8
Flat Bench 2x10

Thursday - Back Sets/Reps
Deadlift 3x8
Bentover Row 2x10
Chinup 3x8
Heel Raises 5x15
CoC Grip Taining 3x8

Saturday - Shoulders/Arms Sets/Reps
Military Press 3x8
Upright Row 2x10
Closegrip Bench Press 3x8
Curl 3x8
Inclined Curl 2x10
Wrist Curl 3x8

Will this routine yeild some nice results? I'm just getting started again and I'm still going to be cutting, but I wanted to begin hitting the weights again so I'm ready to bulk hardcore in Fall/Winter, in which I'll be using DC style training.

I still feel weird lifting while cutting. Feels like my efforts will be futile, but I guess the lifting will still keep me pumped and keep my muscles solid/taut - right?

 

[Lord_Suston]

no calves no traps no rear delt work no SLDL.... the routine could use some work but to be honest I have read your post now for a while and I have to say why don't you stop being a P*SSY and really train.

Don't switch programs every 4 weeks and alway cut when you gain some weight. People like you piss me off always trying something new to get quick results . It doesn't happen that way, when you realize hard work, tons of food, rest and an Iron will make you grow then come back and post.

 

[TheOak84]

Monday - Legs Sets/Reps
Squats 3x8
leg press 2x10 *
stiff leg deads 3x10 *
Heel Raises 5x15
CoC Grip Training 3x8

Tuesday - Chest Sets/Reps
Inclined Bench 3x8
Flat Bench 2x10
skull crushers 3x8 *
shrugs 4x12 *

Thursday - Back Sets/Reps
Deadlift 3x8
Bentover Row 2x10
Chinup 3x8
Heel Raises 5x15
CoC Grip Taining 3x8

Saturday - Shoulders/Arms Sets/Reps
Military Press 3x8
Upright Row 2x10
Closegrip Bench Press 3x8
barbell Curl 3x8 *
Inclined Curl 2x10
Wrist Curl 3x8

try that out

 

[Legion Kreinak2]

No calves, Suston? You sure about that buddy?
Traps, forgot about those, I haven't lifted in 5 weeks, took a big layoff. Honest mistake.

SL Deads? I never could get a feel for them, I've tried them before. Plus, my family has a history of back problems, and I don't wanna screw myself for life with a stupid injury I got for trying out an exercise I don't like in the first place. There are other ways to work the hamstrings.

I know what it takes to make gains. I'm vain, yes. Oh well, a goal is a goal. I want to lose the gut I have for now, then start off fresh in the Winter, when I won't have my shirt off.

I know eating big is a key to getting great gains. Guess what? My family's financial situation doesn't allow for that right now. Currently, I'm getting myself a job so I can treat my girlfriend a little better, 'cuz even though she claims not to care, I feel bad and want to buy her gifts when I can. The rest of my funding will be used towards food.

So lay the fuck off, dick.

 

[louden_swain]

Here might be an option. . . something to build up a base:

Sunday - OFF

Monday - Legs and Lower Back

1. Squats - 5 x 5
2. Stiff Leg Deadlifts - 3 x 8
3. Good Mornings - 3 x 8
4. Standing Barbell Toe Raises - 4 x 30,20,12,10

Tuesday - Chest and Triceps

1. Bench Presses - 5 x 5
2. Incline Barbell Presses - 3 x 5-8
3. Close Grip Bench Presses - 3 x 5-8
4. Parallel Dips - 3 x 5-8

Wednesday - OFF

Thursday - Back

1. Deadlifts - 5 x 5-8
2. Barbell Rows - 3 x 5-8
3. Chins - 3 x failure
4. Barbell Shrugs - 3 x 5-8

Friday - OFF

Saturday - Delts, Biceps, and Forearms

1. Seated or Standing Barbell Presses - 5 x 5-8
2. Up Right Rows - 3 x 8-10
3. Barbell Curls - 3 x 5-8
4. Behind the Back Wrist Curls - 3 x 10-15

Look at this program. . . no dumbbells are required.

All basic heavy movements to build a solid foundation without the fluff.

Good luck!

 

[Tiervexx]

Monday - Legs Sets/Reps
Squats 3x8
Leg Extensions 2x10
Leg Curls 2x10
Heel Raises 5x15
CoC Grip Training 3x8

Tuesday - Chest Sets/Reps
Inclined Bench 3x8
Flat Bench 2x10

Thursday - Back Sets/Reps
Deadlift 3x8
Bentover Row 2x10
Chinup 3x8
Heel Raises 5x15
CoC Grip Taining 3x8

Saturday - Shoulders/Arms Sets/Reps
Military Press 3x8
Upright Row 2x10
Closegrip Bench Press 3x8
Curl 3x8
Inclined Curl 2x10
Wrist Curl 3x8

leg extentions, and leg curls don't do shit, you would be better off doing more sets of squats. If you want extra work on hams do goodmornings or strait leg deads. if this does not include a few warm up sets than it might be enough, but if this is all you are doing you need allot more volume.

I also agree with what LS said, you need to stick with a routine for a while before you can know if it is really helping.

 

[Lord_Suston]

you know what just train and prove me wrong then..... if you get solid gains by next winter then I will give you props

 

[louden_swain]

Legion. . .like I said before you are a smart guy. . .you have learned a lot from this forum.

Never forget. . .consistency of a program and heavy basic movements (that use the barbell) will yield the most results.

Try talking your folks into taking you to the buffet every now and then.

 

[JollyRogers]

yep, I mostly use barbells too, dumbbells are good for isolation later on, witch I do every other week, but its just to keep symmetry, otherwise they are useless to build strength & mass. IMO

 

[gmanlax7]

shut up and train hard
all the extensions curls raises and grip training can go to hell if you are not going balls to the wall deads, incline ,pullups, squats,snatch, etc.