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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

critique my workout please

spader

New member
i am currently trying to get bigger so if u could critique my current workout i would be thankful...

Monday: chest
bench- set of 1x5, 1x4, 1x3, 1x2, 1x1, 1x1(increase 10lb each)
incline- 1x6, 1x4, 1x3, 1x2(increase 10lb each)
decline bb press- 4x6
incline fly- 4x6
cable cross- 4x6

tuesday: back
lumbar ext(warmup)- 2x20
dead lift- 1x10, 1x8, 1x6, 1x4
bent over row- 4x6
seated row- 4x6
lat pulldown- 4x6

wednesday: off

thursday: legs
squat- 1x10, 1x8, 1x6, 1x4
leg press- 4x6
leg ext- 4x6
leg curl- 4x6
stiff leg dead lift- 4x6

friday: shoulders
military press: 1x10, 1x8, 1x6, 1x4
upright row- 4x6
lat raise- 4x6
bent over lat raise- 4x6
shrugs- 4x6

saturday: arms
straight bar curl: 4x6
tri pushdown- 4x6
concentration curl- 4x6
skull crusher(switch each week between flat and incline)- 4x6
hammer curl- 4x6
tri extension- 4x6
 
Since no one else has given you any feedback, I'll give you my take. Overall, your routine looks pretty solid. I'm not a huge fan of singles, at least if you're looking to get big. I'd also consolidate your Friday and Saturday workouts into a single workout to give yourself more recovery time. Maybe something like:
Military Press
Side Laterals
Shrugs
Straight-Bar Curl
Pushdown

Or spread the arm stuff however you like between your two upper body days. Other small points:
1) I'm not a big fan of declines. I'd go with weighted dips.
2)Do chins/pullups in place of the lat pulldowns. Lat pulldowns don't really compare. Add weight if you can already do 8 controlled reps. I'd also substitute pullovers in place of one of your two rowing movements.

Hope some of this helps.
 
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