Workout - Please add what you like and dislike and why?

[TQ_]

My workout I grabbed from someone else. Let me know what you like and dislike about the routine.

I work my abs a little about 3-5 times a week in the morning and workouts are at 5:15PM.


Day 1
Squats x 5 (12 --> 8 reps)
Leg press x 2 (12)
Dbell Lunges x 2 (10-12)
Leg Extensions x 3 (12 --> 8)
Tris - Skullcrushers x 3 (12--> 8)
One arm cable kickbacks x 2 (10)
Rope kickbacks x 3 (12--> 10)


Day 2
Flat Dbell or bench press x 3 (10,8,6)
Incline press (Dbell or barbell, opp to whatever I do in flat) x 3 (10,8,6)
Incline Flyes x 3 (12,10,8)
Dips x 3 (bodyweight)
Abs Weighted V's x 3 (15)


Day 3 -- Rest


Day 4
Bent over rows x 3 (10,8,6)
One arm Dbell rows x 2 (10)
Lat Pulldown x 3 (10,8,6)
Close grip pulldown x2 (5-8)
Barbell shrugs x 2 (10)
Hamstring curls x 3 (12-10)
Stiff legged deads x 3 (10)


Day 5
Dbell shoulder press x 3 (10, 8, 6)
Military press x 3 (10,8,8)
Dbell lateral raise x 3 (12,10,10)
Rear Dbell raise x 3 (10)
Barbell curls x 3 (12,10,8)
Hammer curls x 3 (10,8,8)
Dbell preacher curls on the back of a roman chair x 2 (10)


Day 6,7 -- Rest

 

[TQ_]

I posted this at the stop of the page in a sticky thread but there is not much traffic going on so I reposted.


Please add what you like and dislike about this workout. I would like to hear all feedback please.

 

[bblazer]

I'm not a fan.

I believe that all workouts need to be based around the squat, deadlift and bench. On one day you squat and do assistance exercises for that, the next workout you bench and do assistance exercises around that, and finally the next workout your deadlift and do your assistance exercises for that.

In my life I have replaced the bench with overhead pressing.

Assistance exercises should be determined by findig your weak spots and picking specific exercises to target them.

Nothing fancy, but this is what works.

Period.

B-

 

[TQ_]

I'm not a fan.

I believe that all workouts need to be based around the squat, deadlift and bench. On one day you squat and do assistance exercises for that, the next workout you bench and do assistance exercises around that, and finally the next workout your deadlift and do your assistance exercises for that.

In my life I have replaced the bench with overhead pressing.

Assistance exercises should be determined by findig your weak spots and picking specific exercises to target them.

Nothing fancy, but this is what works.

Period.

B-

Can you explain what you mean by all workouts should be based around squat, deadlift, and bench press?

 

[bblazer]

Those are the big 3 compound movements. They hit the greatest amount of muscles, and are responsible for the biggest gains in strength and size. Think of them as the blocks to a foundation. The need to be the main structures that are used, and the rest is just additional support for those 3, or window dressing.

B-

 

[TQ_]

Those are the big 3 compound movements. They hit the greatest amount of muscles, and are responsible for the biggest gains in strength and size. Think of them as the blocks to a foundation. The need to be the main structures that are used, and the rest is just additional support for those 3, or window dressing.

B-

All three of those are in my workout? I'm not following you, so what needs to be done with those exercises if they are in my workout that you don't like? I guess some could say deadlifts need to be done at the beginning so I can get most out of it? I can switch that up now and then. Otherwise squats and bench are both at the beginning of their workout day.

 

[jdbaker82]

Do people usually do Squats and Deadlifts on the same day?

 

[bblazer]

You are right. I misread. But I would replace your stiff leg deads with traditional deads an do them first.

B-

 

[TQ_]

You are right. I misread. But I would replace your stiff leg deads with traditional deads an do them first.

B-

Haha, okay, so now that we got that out of the way.. What do you think of the workout overall besides the deads at the end of the workout on day 4.


Thanks

 

[bblazer]

Haha, okay, so now that we got that out of the way.. What do you think of the workout overall besides the deads at the end of the workout on day 4.


Thanks

There does seem to be an awful lot of volume and arm work. But other than that it seems OK.

B-