Critique my workout routine. Scientifically proven to work.

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07-04-2010, 10:55 AM
MikeDaSituation

Critique my workout routine. Scientifically proven to work.

Week A: Power 4-6 reps

Monday:

Bench Press 3x4-6
Incline DB Press 3x4-6
Dips 3x4-6
Flys- 3x10-15
Hanging leg raises 3x10-15
Decline Situps 3x10-15

Tuesday:

Deadlifts 3x4-6
Barbell Shrugs 3x4-6
Military Press 3x4-6
Side DB Laterals 3x4-6
DB Rear Delt Raises 3x10-15

Wednesday: Rest

Thursday

Pullups 3x4-6
Pendlay Row 3x4-6
Lat Pulldowns 3x4-6
Seated Cable Row 3x4-6
Straight Arm Pulldowns 3x4-6

Friday:

BB curls 3x4-6
Close Grip Bench Press 3x4-6
Skull Crusher 3x4-6
DB curl 3x4-6
Hanging Leg Raises 3x10-15
Decline Situps 3x10-15

Saturday:

Squat 3x4-6
Hack Squat 3x4-6
Leg Curl 3x4-6
Leg Press 3x4-6
Barbell Calf Raise 3x4-6

Sunday: Rest

Week B: Hypertrophy 8-12 reps

Monday:

Bench Press 3x8-12
Incline DB Press 3x8-12
Dips 3x8-12
Flys- 3x10-15
Hanging leg raises 3x10-15
Decline Situps 3x10-15

Tuesday:

Deadlifts 3x8-12
Barbell Shrugs 3x8-12
Military Press 3x8-12
Side DB Laterals 3x8-12
DB Rear Delt Raises 3x10-15

Wednesday: Rest

Thursday

Pullups 3x8-12
Pendlay Row 3x8-12
Lat Pulldowns 3x8-12
Seated Cable Row 3x8-12
Straight Arm Pulldowns 3x8-12

Friday:

BB curls 3x8-12
Close Grip Bench Press 3x8-12
Skull Crusher 3x8-12
DB curl 3x8-12
Hanging Leg Raises 3x10-15
Decline Situps 3x10-15

Saturday:

Squat 3x8-12
Hack Squat 3x8-12
Leg Curl 3x8-12
Leg Press 3x8-12
Barbell Calf Raise 3x8-12

Sunday: Rest

A
B
A
B
A
B
A
B
etc
07-04-2010, 01:53 PM
davidolson22

If it works as you say, then why critique it?
07-04-2010, 06:20 PM
MikeDaSituation

[QUOTE=davidolson22;513908613]If it works as you say, then why critique it?[/QUOTE]

Negged for being a smartass.
07-04-2010, 07:31 PM
DanTheMan3317

I like this routine a lot, I'd actually be interested in doing something like this when summer ends. The only thing though, I'd feel like Mon (Chest) and Tues (Primarily Shoulders) workouts should be spaced away from each other more.
07-04-2010, 08:06 PM
Delta482

[QUOTE=MikeDaSituation;513849713]Week A: Power 4-6 reps

Monday:

Bench Press 3x4-6
Incline DB Press 3x4-6
Dips 3x4-6
Flys- 3x10-15
Hanging leg raises 3x10-15
Decline Situps 3x10-15

Tuesday:

Deadlifts 3x4-6
Barbell Shrugs 3x4-6
Military Press 3x4-6
Side DB Laterals 3x4-6
DB Rear Delt Raises 3x10-15

Wednesday: Rest

Thursday

Pullups 3x4-6
Pendlay Row 3x4-6
Lat Pulldowns 3x4-6
Seated Cable Row 3x4-6
Straight Arm Pulldowns 3x4-6

Friday:

BB curls 3x4-6
Close Grip Bench Press 3x4-6
Skull Crusher 3x4-6
DB curl 3x4-6
Hanging Leg Raises 3x10-15
Decline Situps 3x10-15

Saturday:

Squat 3x4-6
Hack Squat 3x4-6
Leg Curl 3x4-6
Leg Press 3x4-6
Barbell Calf Raise 3x4-6

Sunday: Rest

Week B: Hypertrophy 8-12 reps

Monday:

Bench Press 3x8-12
Incline DB Press 3x8-12
Dips 3x8-12
Flys- 3x10-15
Hanging leg raises 3x10-15
Decline Situps 3x10-15

Tuesday:

Deadlifts 3x8-12
Barbell Shrugs 3x8-12
Military Press 3x8-12
Side DB Laterals 3x8-12
DB Rear Delt Raises 3x10-15

Wednesday: Rest

Thursday

Pullups 3x8-12
Pendlay Row 3x8-12
Lat Pulldowns 3x8-12
Seated Cable Row 3x8-12
Straight Arm Pulldowns 3x8-12

Friday:

BB curls 3x8-12
Close Grip Bench Press 3x8-12
Skull Crusher 3x8-12
DB curl 3x8-12
Hanging Leg Raises 3x10-15
Decline Situps 3x10-15

Saturday:

Squat 3x8-12
Hack Squat 3x8-12
Leg Curl 3x8-12
Leg Press 3x8-12
Barbell Calf Raise 3x8-12

Sunday: Rest

A
B
A
B
A
B
A
B
etc[/QUOTE]

How long have you been using this and how good of results have you seen?
07-04-2010, 08:28 PM
DR.GG

[QUOTE=MikeDaSituation;513849713]Week A: Power 4-6 reps

Monday:

Bench Press 3x4-6
Incline DB Press 3x4-6
Dips 3x4-6
Flys- 3x10-15
Hanging leg raises 3x10-15
Decline Situps 3x10-15

Tuesday:

Deadlifts 3x4-6
Barbell Shrugs 3x4-6
Military Press 3x4-6
Side DB Laterals 3x4-6
DB Rear Delt Raises 3x10-15

Wednesday: Rest

Thursday

Pullups 3x4-6
Pendlay Row 3x4-6
Lat Pulldowns 3x4-6
Seated Cable Row 3x4-6
Straight Arm Pulldowns 3x4-6

Friday:

BB curls 3x4-6
Close Grip Bench Press 3x4-6
Skull Crusher 3x4-6
DB curl 3x4-6
Hanging Leg Raises 3x10-15
Decline Situps 3x10-15

Saturday:

Squat 3x4-6
Hack Squat 3x4-6
Leg Curl 3x4-6
Leg Press 3x4-6
Barbell Calf Raise 3x4-6

Sunday: Rest

Week B: Hypertrophy 8-12 reps

Monday:

Bench Press 3x8-12
Incline DB Press 3x8-12
Dips 3x8-12
Flys- 3x10-15
Hanging leg raises 3x10-15
Decline Situps 3x10-15

Tuesday:

Deadlifts 3x8-12
Barbell Shrugs 3x8-12
Military Press 3x8-12
Side DB Laterals 3x8-12
DB Rear Delt Raises 3x10-15

Wednesday: Rest

Thursday

Pullups 3x8-12
Pendlay Row 3x8-12
Lat Pulldowns 3x8-12
Seated Cable Row 3x8-12
Straight Arm Pulldowns 3x8-12

Friday:

BB curls 3x8-12
Close Grip Bench Press 3x8-12
Skull Crusher 3x8-12
DB curl 3x8-12
Hanging Leg Raises 3x10-15
Decline Situps 3x10-15

Saturday:

Squat 3x8-12
Hack Squat 3x8-12
Leg Curl 3x8-12
Leg Press 3x8-12
Barbell Calf Raise 3x8-12

Sunday: Rest

A
B
A
B
A
B
A
B
etc[/QUOTE]

negged for trolling you ***gotttt
07-04-2010, 09:52 PM
N@tural1

[QUOTE=davidolson22;513908613]If it works as you say, then why critique it?[/QUOTE]

Repped for stating the outright obvious!

MikeDaSituation

If it's "proven" to work, why ask?
07-05-2010, 01:01 PM
MikeDaSituation

[QUOTE=N@tural1;514066143]Repped for stating the outright obvious!

MikeDaSituation

If it's "proven" to work, why ask?[/QUOTE]

Because science has its flaws duh.
07-05-2010, 01:16 PM
SuffolkPunch

[QUOTE=MikeDaSituation;514270313]Because science has its flaws duh.[/QUOTE]

No way man, that routine was like designed by Einstein or something dood
07-05-2010, 01:57 PM
CrusaderIce

[QUOTE=SuffolkPunch;514276223]No way man, that routine was like designed by Einstein or something dood[/QUOTE]

Lol, I like this workout, just curious though, why deadlifts with your shoulder exercises?
07-05-2010, 02:44 PM
MikeDaSituation

Because putting them on back day would be way too many compound exercises. That would be 3 in 1 day shiiiit. Plus they work traps which is on your shoulder fool!
07-05-2010, 03:07 PM
Hut*Hut

[QUOTE=MikeDaSituation;514307803]Because putting them on back day would be way too many compound exercises. That would be 3 in 1 day shiiiit. Plus they work traps which is on your shoulder fool![/QUOTE]

Genius!
07-05-2010, 06:41 PM
MikeDaSituation

Anyone else?
07-05-2010, 06:52 PM
guest89

Where exactly is the science behind this?

Before/after pics, how long does to take to finish your average workout, at what stage lifter are you (beginner, inter, advanced), etc.?

Not bashing, just seems like a lot of volume to me. Seems very time consuming and tiring, I'm curious to see the results of this program.
07-05-2010, 07:01 PM
MikeDaSituation

[QUOTE=guest89;514403093]Where exactly is the science behind this?

Before/after pics, how long does to take to finish your average workout, etc.?

Not bashing, just sayin.[/QUOTE]

Just starting it, first workout took aprx. 1 hr.

About 10-12 minutes per exercise including rest. 6 exercises. 2 of which were abs.

The science is in the power mixed with hypertrophy training style to keep the muscles guessing and keep them from adapting to the stress loads. You overload the CNS in the first week, then allow a whole week for it to recover while doing higher reps and lower weight to induce muscular hypertrophy and increase blood flow required for rebuilding muscle fibers.

As for lifting experience, been lifting for 2 yrs consistently I'd classify myself as intermediate, Im 5 ft 7 168 lbs 9% BF.
07-06-2010, 12:29 AM
ProSport25

[QUOTE=MikeDaSituation;514270313]Because science has its flaws duh.[/QUOTE]

yep you're right. that science doesn't have enough bodyweight exercises.
07-06-2010, 04:35 AM
Ironwake

[QUOTE=DR.GG;514037173]negged for trolling you ***gotttt[/QUOTE]

This~

[url]http://forum.bodybuilding.com/showthread.php?t=125137261[/url]
[url]http://forum.bodybuilding.com/showthread.php?t=125115311[/url]
07-09-2010, 08:50 PM
MikeDaSituation

Anyone else?
07-09-2010, 11:40 PM
insaneepain

Why is your username MikeDaSituation you flaming queer
07-10-2010, 03:43 PM
hillb5

This is very close to my workout, except I go
M-Legs
Tu-Chest
W-Middle Back/ Rear Delt
Th- Rest
F-Bi/Tri
Sa- Front/Side Delt/ Deads/Traps
Su - Rest
After Multiple months of trying to figure optimal growth/strength from rearranging days I found this split allowed me to gain most and be at optimal strengths for lifts.