DC - Exercise Selection Critiquing

[Legion Kreinak2]

Can anyone tell me what they think of my exercise selection? I workout at home, so my options are limited.

DAY A EXERCISES
Chest
30 Incline Bench
Flat Bench Press
45 Incline Bench

Shoulders
Military Press
Dumbbell Press
Shrugs

Triceps
Closegrip Bench
Skull Crushers
Dips

Back Width
Chin-ups
Pull-ups

Back Thickness
Deadlift
Bentover Row

Abs
Crunches
Leg Raises
Side Bends

DAY B EXERCISES

Biceps
Dumbbell Curls
Barbell Curls
Preacher Curls

Forearms
Wrist Curls (Behind)
Reverse Wrist Curls
Hammer Curls

Grip
CoC Grip Training
Static Holds

Calves
Standing Heel Raises
Seated Heel Raises

Hamstrings
Leg Curls
Stiff-Legged Deads

Quads
Squats

What else can I do? I don't like seated heels much, don't feel anything from them.

 

[SofaGeorge]

Looks basically pretty good. No criticisms.

 

[he-man]

leg press, hack squat for quads. i personally would lose 45 deg incline and replace it with weighted dips and maybe do pressdowns or french press for tri's. lat pulldowns for width and close grip row or db row for thickness.

 

[ZGzaZ]

isnt a frenchpress the same as a skullcrusher basically?

 

[he-man]

yes - i feel more of a stretch in my tris and seem to get more out of doing french press vs skull crushers though. just personal choice really. my elbows tend to want to stick out too much while using heavier weight when doing skull crushers. good exercise though.

 

[Legion Kreinak2]

Right, dips for chest. I just went over this on another thread, about how they can help the chest, yet I don't add them in. I'm a moron.

Should I preform dips for tris, and dips for chest on different occassions, considering leaning forward takes emphasis off the tris?

He-man, I workout at home, so leg press, pulldowns and pressdowns are all not an option. If they were though, I'd be doing them.

I hear alot of people talk to "reverse grip bench presses". Do these actually target the biceps? I'm guessing you do the same thing as a bench press, same width you'd normally use, and then have palms facing towards the rack, rather than away from it? Should I incorporate these for biceps and take out one of the three curls I have on there?

 

[wildonsquats]

try and do pullups / cable pulldowns with a close grip. Just use the handle off of a seated pulley row.

Dont forget u can do zerchers / front squats for the quads.

I do bicep curls at relatively low weight with a overhand grip using a easy curl bar to work my upper forearms (normally i have problems hitting them, even if i do hammer curls).

Here's my routine atm. MWF Split - although i may do MT ThF soon to test my recovery time although i seem to be limited by my hamstring recovery if i have floor deads the session after any squat work.

Day 1A
Standing Barbell Curl
Overhand Bicep Curl with EZ-Curl Bar
Leg Press
Stiff Legged Deadlift
Seated Calf Raise

Day 1B
Preacher Curl
Reverse Forearm Curl
Hack Squat
Lying Leg Curl
Cybex Rotary Calf Machine

Day 1C
Inclined Dumbbell Curl
Hammer Curls
Squat
Stiff Legged Deadlift
Standing Calf Raise

Day 2A
Incline Bench Press - Smith Machine
Overhead Shoulder Press to the front (chin) - Smith Machine or normal with spotter (i dont like to mess around with my rotators =)
Dips - Elbows in
Close Grip Cable Pulldowns
Floor Deadlifts

Day 2B
Hammer Strength Bench Press
Hammer Strength Overhead Shoulder Press
Close Grip Bench Press
Cable Pulldowns behind neck
Rack Deadlifts

Day 2C
Weighted Dips - careful on the shoulders / Bench Press with spotter
Overhead Shoulder Press to the back (ears) - Smith Machine or normal with spotter (i dont like to mess around with my rotators =)
Skull Crushers
Pullups
Barbell Rows

As you can notice i only have 2 hamstring exercises. Why?
1 - no glute ham at my gym, or workout partner
2 - my hams and glutes are normally wrecked from squats / leg press anyways
3 - I can't think of any other ham exercises so i just alternate between SLDL and leg curl

hope this helps

 

[SofaGeorge]

I do weighted dips for tris and chest. Just do them on different days. The exercise doesn't remotely overlap.

It's funny to say it but it really isn't even remotely the same exercise. Looks similar from a distance and has the same name... but done correctly it really isolates your chest and tris very differently - and is one of the very best for both.

 

[Legion Kreinak2]

Still, what about reverse grip bench presses? Anything to be recognized, or not really?

 

[Legion Kreinak2]

Can I just do Standing Heel Raises every workout? Seated don't seem to do much for me, I never quite understood them.

Same with squats, I think I might just do them every day.

I'll do day 1 leg curls, day 2 stiff-legged, day 3 leg curls, and repeat, so I'll mostly be doing leg curls (which I prefer because I don't exactly trust SL deads).

Not much else I can think of switching around. I guess I'll get started soon enough.