Is this work out worth a damn?

[yellowbelly52]

All I'm looking for is some smart replies to my program I am on right now. Please let me know if it looks good or any advise any of you might have. Thanks


Monday (Chest):

In-cline Bench Press: 12,10,8,8
Flat Bench Press: 12,10,8,8
Flat Flyes: 12,10,8,8
Pull-overs: 10,10,10
Cable Cross-overs: 10,10,10 (drop-set to failure)

Tuesday (Back):

Pull-ups: 10,10,10 (alternating wide and close grip)
Rows: 12,10,8,8
Seated Cable Rows: 12,10,8,8
Pulldowns: 12,10,8,8
Bent-over Single Arm Rows: 10,10,10
Pull-ups: 10,10,10 (alternating wide and close grip)

Wednesday (Shoulders):

Seated Front Press: 12,10,8,8
Arnold Press: 12,10,8,8
Bent Over Rear Delt Flye: 12,10,8,8
Rear Delt Cable Flye: 10,10,10 (drop-set to failure)
BB Shrugs: 10,10,10
DB Shrugs: 10,10,10

Thursday (Amrs):

*Biceps*
Standing Easy Bar Curl: 12,10,8,8
Standing DB Curl: 12,10,8,8
Seated Preacher Curl: 12,10,8,8
Concetration Curl: 10,10,10
21's X 3 (every two weeks instead of Concentration Curl)

*Tirceps*
Easy Bar Push-downs: 12,10,8,8
One Arm Reverse Grip Push Down: 12,10,8,8
Skull Crushers: 12,10,8,8
One Arm Tricep Extensions: 10,10,10

Friday (Legs):

Leg Extensions: 15,12,10,10 (get the knee warmed up)
Leg Press: 10,10,10
Hack Squat: 10,10,10
DB Lunge: 12 steps X 3
Lying Hamstring Curls: 10,10,10
Calves 3x10-20 (depends on what the gym has)

Saturday (Off/Cardio)

Sunday (Off/Cardio)

[tcpombomb]

Not too bad but the volume looks to be a little high. My routine is similar but I train chest/back together then shoulders/legs, and lastly biceps and triceps. I don't think it is necessary to seperate tris and bis into two seperate days.

[ShadowKnowsAll]

If you can recover its fine...... i wouldn't recover from that **** though

[Lencho]

Here are my thoughts/opinions:

Originally Posted by yellowbelly52

Monday (Chest):

In-cline Bench Press: 12,10,8,8
Flat Bench Press: 12,10,8,8
Flat Flyes: 12,10,8,8
Pull-overs: 10,10,10
Cable Cross-overs: 10,10,10 (drop-set to failure)

I like the exercises, but I don't like 12,10,8,8 for the first two. I would do 4-6 for the first exercise, and maybe 6-8 or 10 for the second. Higher reps for flyes and such are good, IMO. Also, consider adding dips to your exercise selection.

Originally Posted by yellowbelly52

Tuesday (Back):

Pull-ups: 10,10,10 (alternating wide and close grip)
Rows: 12,10,8,8
Seated Cable Rows: 12,10,8,8
Pulldowns: 12,10,8,8
Bent-over Single Arm Rows: 10,10,10
Pull-ups: 10,10,10 (alternating wide and close grip)

Same as above - I would go a little heavier on the first two exercises. Also, I like to alternate which one I do first from week to week. How you're able to do 30 more pullups at the end is beyond me.

Originally Posted by yellowbelly52

Wednesday (Shoulders):

Seated Front Press: 12,10,8,8
Arnold Press: 12,10,8,8
Bent Over Rear Delt Flye: 12,10,8,8
Rear Delt Cable Flye: 10,10,10 (drop-set to failure)
BB Shrugs: 10,10,10
DB Shrugs: 10,10,10

Originally Posted by yellowbelly52

I like this day okay as well. For my first exercise, though, I like to alternate between seated OH press, standing OH press and DB presses. Arnold presses come second for me as well. Why two exercises for rear delts? What about the side delts? I like traps with back, but I've seen them done with shoulders as well.

Thursday (Amrs):

*Biceps*
Standing Easy Bar Curl: 12,10,8,8
Standing DB Curl: 12,10,8,8
Seated Preacher Curl: 12,10,8,8
Concetration Curl: 10,10,10
21's X 3 (every two weeks instead of Concentration Curl)

*Tirceps*
Easy Bar Push-downs: 12,10,8,8
One Arm Reverse Grip Push Down: 12,10,8,8
Skull Crushers: 12,10,8,8
One Arm Tricep Extensions: 10,10,10

For the biceps, you might want to throw in a hammer curl of some type. Incline DB hammers are my favorite. Also, try out spider curls sometime. I usually like them better than preachers, depending on the angle of the preacher bench.

For triceps, I like to do skullcrushers or a CGBP variant first and save the pushdowns for later in the WO.

For both bi's and tri's, I do the same as with chest and back - go a little heavier for lower reps on the first exercise.

Originally Posted by yellowbelly52

Friday (Legs):

Leg Extensions: 15,12,10,10 (get the knee warmed up)
Leg Press: 10,10,10
Hack Squat: 10,10,10
DB Lunge: 12 steps X 3
Lying Hamstring Curls: 10,10,10
Calves 3x10-20 (depends on what the gym has)

Here's the part where I tell you that you NEED to squat. "You need to squat." If you prefer the leg press, so be it. No big deal. I like the hack squats and lunges.

Same thing as the other days - heavier in the beginning.



These are just my opinions. Overall I think it's pretty decent. I just don't agree with all of your rep range choices.

[Heavy Lifting]

I think overall it is a good program, but I do agree that it has a little much volume. Change that up a little bit, and it should be great.

[yellowbelly52]

Thanks everybody for giving me some real feed back instead of just BS. I'll look into the cutting the volume down...I know chest and back day I can take one exercise out with no prob. About the reps I will try the 6ish for my heavier lifts...and I forgot to put that the pull-ups on the last 3x10 are on the assisted machine so HAHA I don't actually do body weight. I do push-downs first with the Tri's because I like to warm up the elbow joint some before hitting the hard stuff. Is that a bad idea? Other than that THANKS again and if anyone else has anything let me know.