Critique Please ha

[richy14m]

Monday:

Chest:

1.) Flat Barbell Bench Press, 4 sets, 12-10-8-6

2.) Incline Dumbbell Press, 4 sets, 12-10-8-6

3.) Weighted Dips, 3 sets, 12-10-8

Triceps:

1.) Overhead Dumbbell Press, 3 sets, 12-10-8

2.) Skull Crushers, 3 sets, 12-10-8

3.) Tricep Cable Pushdowns, 3 sets, 10-10-8

Abs:

1.) Decline Sit Ups, 3 sets, 15-15-15

2.) Leg Raises, 3 sets, 15-15-15

3.) Weighted Rope Crunches, 3 sets, 15-15-15



Tuesday:

Back:

1.) Weighted Chin Ups, 3 sets, 10-10-10

2.) Barbell Rows, 4 sets, 12-10-8-6

3.) Deadlifts, 4 sets, 12-10-8-6

Biceps:

1.) Barbell Curls, 3 sets, 12-10-8

2.) Standing Dumbbell Curls, 3 sets, 10-10-8

3.) Close-Grip Preacher Curls, 3 sets, 10-10-10

Hamstrings:

1.) Lying Hamstring Curls, 4 sets, 15-12-10-8



Thursday:

Quads:

1.) Squats, 4 sets, 12-10-8-6

2.) Leg Press, 3 sets, 15-12-10

3.) Walking Lunges, 3 sets, 12-12-12

4.) Leg Extensions, 3 sets, 15-12-10

Calves:

1.) Standing Calf Raises, 3 sets, 12-10-8

2.) Seated Calf Raises, 3 sets, 15-12-10



Friday:

Shoulders:

1.) Military Presses, 4 sets, 12-10-8-6

2.) Standing Lateral Raises, 3 sets, 12-10-8

3.) Rear Delt Dumbell Raises, 3 sets, 12-10-8

Traps:

1.) Barbell Shrugs, 3 sets, 12-10-8

2.) Dumbell Shrugs, 3 sets, 12-10-8

Abs:

1.) Decline Sit Ups, 3 sets, 15-15-15

2.) Leg Raises, 3 sets, 15-15-15

3.) Weighted Rope Crunches, 3 sets, 15-15-15


This is the lifting program I'm going on next week for the next 2 months. It came in some manual I got along with my supplements. I just wasn't sure about it, I mean it only has me working out my traps once a week along with my smaller muscle groups when I thought it was better to do them more like twice especially in a 4 day program. I'm just trying to gain as much mass as possible before football next year so any help or suggestions would be much appreciated!

[richy14m]

Anyone?

[DaveBriggs]

Anyone?

do you have the equipment needed to do all of the exercises mentioned in this free workout program?

weighted dips and chins?
do you know your work capacity? if you have not trained for long this routine will ruin you. going from doing minimal leg work to squatting and leg pressing will have u walking like you have **** yourself for a week. I have been there lol

when you are starting out just do one compound exercise for each body part (squats for legs, bent over rows for upper back, bench press for chest) and one lighter movement that is more focused on shaping the muscle.

only one person can really know if the routine is any good for you, and that it is you!

[richy14m]

Yea I'm going to join a gym so I'll be able to get it all done. But I have been on some other program for about 11 weeks now so I'm pretty much ready to get into this one I think. But I mean does this seem like a good 4 day split, I plan on playing football next year and wanted to do what I can to add a lot of mass....so basically I guess I just wanted to know if this split is hitting everything I need and if its hitting it as much as it should be, you know?