Workout A
Squats 5x5
Bench Press 5x5
Rows 5x5
Push-ups 3xFailure
Reverse Crunch 3x12
Workout B
Deadlift 5x5
Overhead Press 5x5
Wide-Grip pullup 3xFailure
Barbell Curl 5x5
Prone Bridges 3x30seconds
Workouts Mon - Wed - Fri
Many thanks please critisize/comment
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09-23-2009, 01:10 PM #1
- Join Date: Jun 2009
- Location: United Kingdom (Great Britain)
- Age: 36
- Posts: 411
- Rep Power: 0
Will this workout routine work to build strength and mass
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09-23-2009, 01:17 PM #2
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09-23-2009, 01:29 PM #3
- Join Date: Sep 2008
- Location: Sandy, Utah, United States
- Posts: 6,988
- Rep Power: 16041
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09-23-2009, 01:32 PM #4
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09-23-2009, 02:18 PM #5
Your workout is fine without the push ups. You should also consider adding weight if you can do more than 8 pull ups.
Workout A
Squats 5x5
Bench Press 5x5
Rows 5x5
Reverse Crunch 3x12
Workout B
Deadlift 5x5
Overhead Press 5x5
Weighted Pull Ups 5x5
Prone Bridges 3x30seconds
This would be a really tight routine.--- Nick ---
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09-23-2009, 02:46 PM #6
- Join Date: Sep 2008
- Location: Sandy, Utah, United States
- Posts: 6,988
- Rep Power: 16041
If you want to build strength and size just get rid of them. They'll get you better at doing push-ups which is fine if that's your goal, but unless you're currently really weak, they won't make you stronger or build mass.
I should add, it's kind of nice to see somebody get it. Most of the routines posted in "critique my routine" posts here are pretty bad.Qualifying for long drive contest with 328 yard drive
https://www.youtube.com/watch?v=DKrGuFlqhaA
2017 Utah State Longest drive. This one went 328 and got me into finals
https://www.youtube.com/watch?v=Lx-_3HrZzI4
2017 Rockwell challenge. 325 yards
https://www.youtube.com/watch?v=VeuB2rPMcBA
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09-23-2009, 10:30 PM #7
- Join Date: Jun 2009
- Location: United Kingdom (Great Britain)
- Age: 36
- Posts: 411
- Rep Power: 0
Hey well ive been working out since april. ive tryed splits and a couple of other methods and i needed to come up with something to suit me. ive recently started squatting and find that it takes me longer than a couple of days to recover. but deadlifts i've got the nack of.
I'm usings this as a way of getting my strength up/build mass and lifts in the main compound excersises. im not really weak. and i find after doing just bench press i need something else to hit the muscle area that's why i added push-ups. but if your saying i dont need them then im going to have to consider dropping them...
thanks m8
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09-23-2009, 10:32 PM #8
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09-23-2009, 10:39 PM #9
- Join Date: Sep 2008
- Location: Sandy, Utah, United States
- Posts: 6,988
- Rep Power: 16041
Squatting *should* take you more than a couple of days to recover from. And I don't necessarily mean being sore. Your CNS also needs to recover. Oh, I wasn't suggesting you were weak with my previous comments. For somebody working out only since april, you have a good understanding of what's important. Seriously, just keep doing what youre doing, your routine is sound, and you'll be way ahead of all the guys who think they need to do tons of isolation work ( instead of the hard stuff ).
Qualifying for long drive contest with 328 yard drive
https://www.youtube.com/watch?v=DKrGuFlqhaA
2017 Utah State Longest drive. This one went 328 and got me into finals
https://www.youtube.com/watch?v=Lx-_3HrZzI4
2017 Rockwell challenge. 325 yards
https://www.youtube.com/watch?v=VeuB2rPMcBA
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09-23-2009, 10:45 PM #10
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09-23-2009, 11:32 PM #11
- Join Date: Sep 2008
- Location: Sandy, Utah, United States
- Posts: 6,988
- Rep Power: 16041
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09-23-2009, 11:34 PM #12
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09-24-2009, 10:57 AM #13
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09-24-2009, 11:16 AM #14
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09-24-2009, 11:22 AM #15
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09-24-2009, 12:17 PM #16
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09-24-2009, 12:25 PM #17
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09-24-2009, 12:52 PM #18
Looks fine. Be sure to ramp the deadlifts though!
To guys starting out - please understand: when you can deadlift 450lb for 10 reps your back, hamstrings & traps will reflect THAT not which program you used to get there. When you can curl 150 for 10, your biceps will reflect THAT, not which program, rep range or method you used to get there. There is no voodoo independent of poundage progression, just faster and slower ways of getting to your next pit stop.
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