my workout, plz check it out

[SuperShredder]

Hey guys. well this is a sample 2 or 3 week workout im gonna do, maybe u guys can critique it and give me ur thoughts.

sun- DE bench
speed bp- 8x3 @60%
incline db bench- 2x6
close grip bench- 4x5
OH press- 2x3
close grip pulldowns- 4x5-8
shrugs- 2x8
hammer curls 2x6-10

wed-ME bench
floor press- work up to double or single
4 inch board press- 3x5
jm press- 5x5
ezbar rows- 4x6-8
shrugs 2x8
hammer curls 2x6

On fri ill do some squats and maybe some DL's. Right now im mostly training for a big bench. i was thinking of maybe adding an extra workout on Mon. or Thurs. . so what do u think ? thanx

 

[Cubanito17]

Do you bench with elbows tucked in???

Or 90 degree angle????

your workout has too many excercises keep it simple 5 on DE day and 4 on ME day.

For Sun if your doing close grip DB bench dont do barbell bench, shrugs are good to throw in another day besides benching too much on upper body in one day, if your speed is under 3 seconds keep it 60% if not then drop it down I go as low as 45% I lift raw, close grip pulldowns isn't the best tri excercise, BUT if they work for you GREAT

For Wed work on 5 board, if your shrugging to build traps my tend to grow ALOT more shruggin heavy once a week on leg days.

I'm sure there's more but I don't think I'm not sure I see it.

Please don't take it as i'm critizin u, I used to come up with WORSE workouts than this. You just learn as you go by trial and error if you can avoid some errors, so be it.

 

[SuperShredder]

hey thanx man, live and learn u kno.
for DE bench day i took out the shrugs and OH press. the incline DB press was meant to keep my pec strength up to par , close grip bench was for my triceps and the close grip pulldown was for my back.
For ME bench day i also took out the shurgs and put them in my leg workout. do u think i should add shoulders to leg day or not? and would the board press be ok to keep on my ME day? thanx

 

[Cubanito17]

so for DE day you mean lat pulldowns, I thought u were talkin bout pushdowns my bad.

for your ME day you have 2 ME excercises in there the reason I suggested 5 board instead is b/c that's a extra workout so that woulda worked better. Trust me the 2 inches in boards MAKE A DIFFERENCE

 

[lilmikey]

Yeah, only have one Bench press supplemental (ME) exercise on ME Bench day. Same with squat day, if you squat. It would be too taxing to truly perform each movement with maximum effort; you would be too fatigued after the first movement if you truly gave it your all.

 

[benchmonster]

Too many exercises!!!!

Too heavy on dynamic day.

After dynamic work, do one tricep exercise, one lat exercise, some shoulder/rotator work, and call it a day. You can throw in some extra triceps on this day if you must.

On M.E. day, switch your core exercise every week. Floor press, then next week, 3 board press, then declines, then rack lockouts, and so forth and so on.

Then hit JM's or 5 board press or tricep extensions, following the M.E. exercise. After that, do some rows, then hit shoulders, and always always always hit your rotators. I hit rotators at least 4 times per week.

That is it. On the supplementals, I do low reps for 4 or 5 sets on triceps one day and high reps of 10 or so for 4 or 5 reps the other day.

Good luck, you are in the right place to learn.

B.

 

[p03t1c]

check out...

sample workout (template)

 

[SuperShredder]

thanx everyone

benchmonster- i have few questions. How do i work rotator cuffs? And when should i do my upperback and forearms?

 

[benchmonster]

Several different ways to work the rotators depending upon what equipment you have around.

I use minibands and a power rack for my rotator work. I do 15 reps to the side, 15 reps low, and 15 high doing a reverse fly motion. I also do one armed isolation movements for rotators, some of which are on the Reactive Method tape.

If you have no bands, as I didn't for years, but have some very small dumbells, then you can work them as follows: Take a 5 lb dumbell in your right hand, start with the weight as close to possible to your left hipbone. Pretend you are pulling a gun from a cross-draw position, then act like you are hitchhiking. Keep your elbow in to your side and rotate your arm while moving your hand position similar to the top of a dumbell curl, then go just a bit past this position to the outside till you feel some pressure in the rotator cuff. Repeat 15 times.

After doing that, hold the same dumbell down by your side, then raise it to shoulder height right in front of you while rotating your hand in such a manner that your thumb is pointing at the ground at the end of the movement. Repeat 15 times and switch arms.

Lastly and bestly if you have a shoulder horn, you can again use 5 or 10 lb dumbells and do shoulder rotations with the shoulder horn. I don't have one, yet, but it is on the short list of equipment I am hoping the birthday fairy brings me.

Upper back gets worked with rows, and forearms get worked by never using straps, and by gripping the bar as hard as possible while benching. Other than an occasional deadlift this is all I do for forearms. I have about 15 inch forearms.

B.

 

[SuperShredder]

awsome. thanx benchmonster ill re write my routine now