Hey I was thinking of starting up a 4 day routine focused on hypertrophy which is a bastardised combination of some of the different training styles I've done in the past. I was thinking if this would work, and any critiques/opinions I'd be happy to hear because programming has never really been my strong point and I just blindly followed different programs.
It's based on a 4 day upper-lower split
Upper 1
Bench = 6-8 +3 (myoreps up to 30 total reps)
Bent over one armed dumbell row = 6-8 +3 (myoreps up to 30 total reps)
Incline bench= 9-12 +3 (myoreps up to 18 total)
Chinups = 6-8 +3 (myoreps up to 30 total reps)
Dips 8-10 +3 (myoreps up to 30 total reps)
BB Curls 8-10 +3 (myoreps up to 30 total reps)
Upper 2
Bench = 6-8 +3 (myoreps up to 30 total reps)
Bent over one armed dumbell row = 6-8 +3 (myoreps up to 30 total reps)
BB OH press = 9-12 +3 (myoreps up up to 18 total)
Pullups = 6-8+3 (myoreps up to 30 total)
Dips
BB Curls
Lower 1
Squats 3x6-8
RDL 3x6-8
Leg ext 8-10 +3 (myoreps up to 30 total reps)
Leg curl 8-10 +3 (myoreps up to 30 total reps)
Standing calf raise = 8-12 (myoreps for 5 total sets)
Seated calf raise = 3x12-15
DB Lat raise = 8-10+3 (myoreps up to 30 total reps)
Abs
Lower 2
Squats 5x5 (ramping 60%,70%,80%,90%,100%)
Deadlift 1x5 (ramping 60%,70%,80%,90%,100%)
Leg ext 8-10 +3 (myoreps up to 30 total reps)
Leg curl 8-10 +3 (myoreps up to 30 total reps)
Standing calf raise = 8-12 (myoreps for 5 total sets)
Seated calf raise = 3x12-15
DB Lat raise = 8-10+3 (myoreps up to 30 total reps)
Abs
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Thread: Please critique my workout
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11-02-2013, 05:22 AM #1
Please critique my workout
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11-02-2013, 05:22 PM #2
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11-02-2013, 05:25 PM #3
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11-02-2013, 05:27 PM #4
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