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  1. #1
    Registered User exocticx's Avatar
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    Thumbs up Workout Program (17) Good workout program?

    Heres my workout program iv started doing i made it myself and would like some opinions on this..

    Monday
    -- Shoulders + Back + Chest--
    Barbell presses (front) - 4 sets 12reps
    Barbell presses (back) - 4 sets 12reps
    Rear-delt lateral raises - 5 sets 12reps
    Lateral raises (standing) - 6 sets 12reps
    T-bar rows - 5sets, 10reps
    One-arm dumbbell rows - 5sets, 10reps
    Straight-leg deadlifts - 6 sets, 15reps
    -- Pushups Till Failure --

    Tuesday
    -- Abs + Triceps Cardio at college --
    10 Minute abs workout video
    Barbell French presses - 6 sets, 14reps
    One-arm dumbbell triceps - 6 sets, 12reps
    Bench dips - 4 sets till failure

    Wednesday
    -- Biceps + Forearms --
    Barbell curls - 6 sets, 12 reps
    Twist dumbbell curls - 4 sets, 12reps
    Dumbbell concentration curls - 6 sets, 10reps
    Hammer wrist curls - 4 sets, 12reps
    Reverse Barbell curl - 6 sets, 10reps
    Hand grips - 4sets, Till Failure

    Thursday
    -- College Abs + Chest --
    Bench press - 6 sets, 10reps
    Incline bench press 6 sets, 10reps
    Abs crunches till failure

    Friday
    -- Triceps Biceps Forearms --
    Barbell French presses - 6 sets, 14reps
    One-arm dumbbell triceps - 6 sets, 12reps
    Bench dips - 4 sets till failure
    Barbell curls - 6 sets, 12 reps
    Twist dumbbell curls - 4 sets, 12reps
    Dumbbell concentration curls - 6 sets, 10reps
    Hammer wrist curls - 4 sets, 12reps
    Reverse Barbell curl - 6 sets, 10reps
    Hand grips - 4sets, Till Failure

    Saturday
    -- Abs + Triceps + legs --
    10 Minute abs workout video
    Barbell French presses - 6 sets, 14reps
    One-arm dumbbell triceps - 6 sets, 12reps
    Bench dips - 4 sets till failure
    Heavy weight squats 4sets , 12reps

    Sunday
    -- REST --

    If i could improve this program please post iv ordered protein now
    Last edited by exocticx; 01-05-2013 at 12:23 PM.
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  2. #2
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  3. #3
    Registered User Pinkton's Avatar
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    The worst program I have ever seen
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  4. #4
    Registered User exocticx's Avatar
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    Originally Posted by Pinkton View Post
    The worst program I have ever seen
    have a better idea? iv been doing it for 2weeks now and iv seen improvements alot on traps and arms
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  5. #5
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    Legs not even once.

    Should have a leg day...
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  6. #6
    Registered User Pinkton's Avatar
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    Originally Posted by exocticx View Post
    have a better idea? iv been doing it for 2weeks now and iv seen improvements alot on traps and arms
    But not a single leg gain was seen
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  7. #7
    Registered User exocticx's Avatar
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    Originally Posted by Pinkton View Post
    But not a single leg gain was seen
    I dont do legs as i do martial arts i dont want to decrease speed
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  8. #8
    Registered User Pinkton's Avatar
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    Originally Posted by exocticx View Post
    I dont do legs as i do martial arts i dont want to decrease speed
    No, that's your justification for being too lazy to work them. If I was a pro fighter you better fukking believe I'm going to work my legs
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  9. #9
    Registered User exocticx's Avatar
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    Originally Posted by Pinkton View Post
    No, that's your justification for being too lazy to work them. If I was a pro fighter you better fukking believe I'm going to work my legs
    i'm really not a lazy person, i used to work on them before but my teacher told me it will decrease speed same as biceps get in the way when punching.. not everyone has to work on legs..
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  10. #10
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    Senior in my school is 2nd best fighter in my state. He trains legs. Srs
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  11. #11
    Registered User exocticx's Avatar
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    Originally Posted by Tb0282 View Post
    Senior in my school is 2nd best fighter in my state. He trains legs. Srs
    what leg exercises does he do? i wanna work on them but im scared of decreasing speed
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  12. #12
    T.U.L.I.P. Tb0282's Avatar
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    Originally Posted by exocticx View Post
    what leg exercises does he do? i wanna work on them but im scared of decreasing speed
    I'm not too sure. I don't know his full routine but he does fullbody and I know he does back squats.
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  13. #13
    Registered User exocticx's Avatar
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    Originally Posted by Tb0282 View Post
    I'm not too sure. I don't know his full routine but he does fullbody and I know he does back squats.
    Ill start doing squats though but light exercises
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  14. #14
    Registered User TonyJH's Avatar
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    Originally Posted by exocticx View Post
    have a better idea? iv been doing it for 2weeks now and iv seen improvements alot on traps and arms
    yes i do have a better idea u fkn pansy. the only reason you've been seeing progress is because you're a phaggot resolutioner who has just began to see his noob gains, literally anything will make you grow at the level of unaestheticness you're at right now. But that doesn't mean the routine you're doing is good, it sucks big hairy dink.

    Do a routine with higher training frequency and one that you can easily progress with in a shorter amount of time. BLSS or PPL or PHAT are all quality routines.
    I pick things up and put them down.

    *Gained 52 pounds of LEAN mass in a year and a half : http://forum.bodybuilding.com/showthread.php?t=163081541
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  15. #15
    Registered User TonyJH's Avatar
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    Originally Posted by exocticx View Post
    Ill start doing squats though but light exercises
    why? because intensity is hard? you sound like a guy who doesn't have what it takes. go heavy phaggot and make sure you progressively overload. cot dayum my jimmies are rustled today
    I pick things up and put them down.

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  16. #16
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    Originally Posted by exocticx View Post
    Ill start doing squats though but light exercises
    Why light? Just train in cycles. During his martial arts season he trains more for endurance so he lift 10-15 rep range. Off season he does heavy lifting. Just saying, I think you are too worried about decreasing speed. Am increase in power usually helps with speed, has with my sprinting in soccer anyone
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  17. #17
    Registered User exocticx's Avatar
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    Originally Posted by TonyJH View Post
    yes i do have a better idea u fkn pansy. the only reason you've been seeing progress is because you're a phaggot resolutioner who has just began to see his noob gains, literally anything will make you grow at the level of unaestheticness you're at right now. But that doesn't mean the routine you're doing is good, it sucks big hairy dink.

    Do a routine with higher training frequency and one that you can easily progress with in a shorter amount of time. BLSS or PPL or PHAT are all quality routines.
    dont get to cocky, iv been working out 8months and seeing by your picture im much more leaner and bigger then you
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  18. #18
    Registered User exocticx's Avatar
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    Originally Posted by Tb0282 View Post
    Why light? Just train in cycles. During his martial arts season he trains more for endurance so he lift 10-15 rep range. Off season he does heavy lifting. Just saying, I think you are too worried about decreasing speed. Am increase in power usually helps with speed, has with my sprinting in soccer anyone
    your right i am to worried bout decreasing speed in my kicks, i will start squating thanks for the info bro
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  19. #19
    Registered User Whino's Avatar
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    Originally Posted by exocticx View Post
    i'm really not a lazy person, i used to work on them before but my teacher told me it will decrease speed same as biceps get in the way when punching.. not everyone has to work on legs..
    Yes you do. I do martial arts as well. Working legs does nothing but HELP.

    Look at pro UFC fighters. Deadlifts, squats and power cleans are like, 70% of the weight training they do.

    To say working legs hinders martial arts is one if the absolute dumbest things I've ever heard. I hope your instructor knows more about whatever he's teaching at his Mcdojo than he does about weight training.
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  20. #20
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    Originally Posted by exocticx View Post
    dont get to cocky, iv been working out 8months and seeing by your picture im much more leaner and bigger then you
    confirmed troll, you just changed your weight from 160 to tree fiddy.

    avi is from september btw, i only weighed 160 there. im 182 right now and my total has gone up by 200+ pounds
    I pick things up and put them down.

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  21. #21
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    Wouldn't heavy, fast squats for two and three reps benefit his martial arts more because of cns development over light high reps focused of hypertrophy?
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  22. #22
    Registered User exocticx's Avatar
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    Originally Posted by Whino View Post
    Yes you do. I do martial arts as well. Working legs does nothing but HELP.

    Look at pro UFC fighters. Deadlifts, squats and power cleans are like, 70% of the weight training they do.

    To say working legs hinders martial arts is one if the absolute dumbest things I've ever heard. I hope your instructor knows more about whatever he's teaching at his Mcdojo than he does about weight training.
    Im going to start doing squats now thanks iv been told so many negative things about squats so i didnt do them
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  23. #23
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    Originally Posted by wereireland View Post
    Wouldn't heavy, fast squats for two and three reps benefit his martial arts more because of cns development over light high reps focused of ENDURANCE
    Fixed.

    Both are beneficial
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  24. #24
    Registered User exocticx's Avatar
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    Ill do legs once a week now see how it goes i do a ton of up hill walking at college and it burns my carlfs out so uno haha
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  25. #25
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    You're on a bodybuilding forum. You're going to get **** if you don't train legs.

    Maybe you wouldn't have gotten so much **** if you had stated your worries about training legs in your original post. Why wouldn't you at least train legs for strength? How could that do anything but help you with martial arts?
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  26. #26
    Not even my final form NZninja101's Avatar
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    There are a lot more problems in this program than simply not working legs.
    'People are gonna remember me as a god forever... Like-like-like Troy, like Chiles heel, I'm a god forever I'll be remembered for thousands of years to come' - Jason Genova

    3 on 1 off Intermediate Routine: http://forum.bodybuilding.com/showthread.php?t=159615581


    If you're a novice/intermediate and are unsure what routine to follow: http://i.imgur.com/U4fK658.png?1?3081

    Dealing with Lagging Body Parts: http://i.imgur.com/o7WgfKY.png?1
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    T.U.L.I.P. Tb0282's Avatar
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    Originally Posted by NZninja101 View Post
    There are a lot more problems in this program than simply not working legs.
    So much this. I'd recommend doing something like Lyle McDonalds generic bulking routine, or a simple full body routine like madcows. Those would benefit you more than what you are doing
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  28. #28
    Registered User exocticx's Avatar
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    Originally Posted by NZninja101 View Post
    There are a lot more problems in this program than simply not working legs.
    this thread is so i need help not aload of people being nobs about it, what iv done has worked for me so far im just asking for help on it
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  29. #29
    Registered User alexvalls's Avatar
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    Originally Posted by exocticx View Post
    what leg exercises does he do? i wanna work on them but im scared of decreasing speed
    I'll tell ya one thing, jump squats ain't gonna slow ya down
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  30. #30
    Registered User exocticx's Avatar
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    Originally Posted by alexvalls View Post
    I'll tell ya one thing, jump squats ain't gonna slow ya down
    yeah iv heard these are really good iv seen people do them in undisputed haha
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