Critique this program, mass oriented

Joshua_H · 04-10-2006, 07:26 AM

Just got off of a strength cycle working in the 5rep range, had to cut it short due to a competition coming up in approximately 10weeks. Looking to add size overall with this program. I specifically need to bring up my arms and chest, my weak points. As far as back day is concerned I left out deadlifts primarily because they are a movement for the legs(as far as I'm concerned). My lower back thickness is good already as well... and w/ hyperextensions I feel I should be fine. I was thinking of adding them(deads) to my leg day... Don't want to overdue it though as everything is going to be getting stricter and I don't want to overtrain... any input appriciated

monday- back

bent over barbell rows 3x8-12reps
seated rows 3x8-12reps
lat pulldown 3x8-12reps
hyperextensions 3x8-12reps

tuesday- chest/abs

flat barbell bench 3x8-12reps
incline dumbbell press 3x8-12reps
chest style dips 3x8-12reps
weighted decline situp 3x8-12reps
weighted lying leg raises 3x8-12reps

wednesday- legs

full squats 3x8-12reps
leg press 3x8-12reps
lying hamstring curls 3x8-12reps
calf raises 3x8-12reps

thursday- shoulders/traps

military press 3x8-12reps
side lateral raises 3x8-12reps
barbell shrugs 3x8-12reps
dumbell shrugs 3x8-12reps

friday- biceps/triceps/abs

straight bar curl 3x8-12reps
EZ bar curl 3x8-12reps
tricep pushdowns 3x8-12reps
skull crushers 3x8-12reps
weighted decline situp 3x8-12reps
weighted lying leg raises 3x8-12reps

saturday- rest day
sunday- rest day

Elijah_MB · 04-10-2006, 07:56 AM

Hey man. Everything looks solid. I might recommend a fly movement on ur chest day. You said that was one of ur week points. Just a sugg., you could rotate flat and incline DB flyes for 3 sets. This will give your chest alot of width.

Also, have you ever tried supersetting ur arms? Since they have their own day, that might be something u might try, just to punch the growth trigger. U said ur arms were wanting work too so....

Well man just a couple of sugg. I hope everything goes well for you. Good luck, God bless

NYTEYED · 04-10-2006, 08:23 AM

Elijah had good ideas. If you are going to deadlift on your leg day I would make them SLDLs to focus on your hamstrings more. It dosen't sound like you are interested in the extra beniifits to your traps and shoulders that you get from from doing deads from the floor.

Elijah_MB · 04-10-2006, 08:40 AM

Quote:

Originally Posted by NYTEYED

Elijah had good ideas. If you are going to deadlift on your leg day I would make them SLDLs to focus on your hamstrings more. It dosen't sound like you are interested in the extra beniifits to your traps and shoulders that you get from from doing deads from the floor.

^^^ SLDLs are great for hams, just don't go down too low, you'll seriously screw up your back. It also depends on your flexibility too. I do them off a step up stool. My hams are very flexible cause I used to take Martial Arts. Hams are hard for most people to train. That's one of the bodyparts most judges look at first to see if they're developed well.

Elijah_MB · 04-10-2006, 08:42 AM

Quote:

Originally Posted by NYTEYED

Elijah had good ideas. If you are going to deadlift on your leg day I would make them SLDLs to focus on your hamstrings more. It dosen't sound like you are interested in the extra beniifits to your traps and shoulders that you get from from doing deads from the floor.

Thanx for the compl.