Reply
Results 1 to 17 of 17
  1. #1
    Registered User razman123's Avatar
    Join Date: Feb 2015
    Age: 22
    Posts: 456
    Rep Power: 0
    razman123 has a little shameless behaviour in the past. (-10) razman123 has a little shameless behaviour in the past. (-10)
    razman123 is offline

    is this a good workout for an intermediate?

    Hello i'm 17 y/o i'm an intermediate lifter i started lifting when i was 14 i kept lifting into 15 when i was 16 i stopped and i started lifting again 5 month ago and i want to start a new workout for mass and strength building can anyone tell me if this 10 week mass building program good?

    Monday - Chest and Triceps
    Chest
    Exercise Sets Reps
    Barbell Bench Press 4 10, 8, 8, 6
    Incline Bench Press 3 8, 8, 6
    Decline Bench Press 3 8, 8, 6
    Dumbbell Flys 2 10
    Dumbbell Pullover 2 8
    Triceps
    Exercise Sets Reps
    Tricep Extension 4 10, 8, 8, 6 adding weight
    Tricep Dip 3 10
    Tricep Bench Dip 3 8
    Notes
    None.
    Tuesday - Back and Biceps
    Back
    Exercise Sets Reps
    Chin Up 2 8
    One Arm Dumbbell Row 3 8
    Seated Row 2 8
    Bent Over Barbell Row 2 8
    Lat Pull Down 3 10, 10, 8
    Biceps
    Exercise Sets Reps
    Standing Barbell Curl 3 8, 8, 6
    Close Grip Preacher Curl 3 8, 8, 6
    Incline Dumbbell Curl 2 12-14
    Concentration Curl 2 10
    Notes
    None.
    WEDNESDAY - REST DAY/CARDIO

    Thursday - Shoulders and Forearms
    Shoulders
    Exercise Sets Reps
    Machine Shoulder Press 3 10
    Dumbbell Reverse Fly 3 8-10
    Military Press 4 10
    Dumbbell Lateral Raise 2 10
    Dumbbell Shrugs 2 10
    Upright Row 2 10
    Forearms
    Exercise Sets Reps
    Standing Wrist Curl 4 10
    Barbell Wrist Curl 4 10
    Notes
    Dumbbell shrugs and upright row can be supersetted.
    Friday - legs
    Legs
    Exercise Sets Reps
    leg press 5 10, 8, 8, 6, 4
    lunges 3 12
    Leg Curl 3 12
    Calves
    Exercise Sets Reps
    Standing Calf Raise 4 12
    Seated calf Raise 2 12



    if its not can anyone guide me into a good program for intermediates? my max bench for 1 rep is about 180-200 and my leg press is about 450 (i don't squat because it hurt my lower back)
    according to this information is the program good for me? and if it's not do anyone can think of a better one? i'm sorry for my grammer my english isn't pretty good
    Reply With Quote

  2. #2
    Registered User TheViking1992's Avatar
    Join Date: Sep 2014
    Location: Denmark
    Age: 27
    Posts: 5,584
    Rep Power: 17569
    TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000)
    TheViking1992 is offline
    I can't acknowledge anyone as intermediate after 5 months of training, especially when you've not been squatting and deadlifting.
    Reply With Quote

  3. #3
    Registered User razman123's Avatar
    Join Date: Feb 2015
    Age: 22
    Posts: 456
    Rep Power: 0
    razman123 has a little shameless behaviour in the past. (-10) razman123 has a little shameless behaviour in the past. (-10)
    razman123 is offline
    Originally Posted by TheViking1992 View Post
    I can't acknowledge anyone as intermediate after 5 months of training, especially when you've not been squatting and deadlifting.
    i don't squat or deadlift because its hurt my back i physically can't do it HURT my back i heard someone tell me that in bodybuilding if it hurts don't do it i don't need to do it if it hurts my lower back but i'd rather do alternatives than getting my back destroyed
    just tell me if the plan is good or not
    Last edited by razman123; 02-22-2015 at 12:13 PM.
    Reply With Quote

  4. #4
    Registered User razman123's Avatar
    Join Date: Feb 2015
    Age: 22
    Posts: 456
    Rep Power: 0
    razman123 has a little shameless behaviour in the past. (-10) razman123 has a little shameless behaviour in the past. (-10)
    razman123 is offline
    bump
    Reply With Quote

  5. #5
    Registered User CooperBeast's Avatar
    Join Date: Jun 2014
    Age: 21
    Posts: 69
    Rep Power: 0
    CooperBeast has a little shameless behaviour in the past. (-10) CooperBeast has a little shameless behaviour in the past. (-10) CooperBeast has a little shameless behaviour in the past. (-10) CooperBeast has a little shameless behaviour in the past. (-10) CooperBeast has a little shameless behaviour in the past. (-10) CooperBeast has a little shameless behaviour in the past. (-10) CooperBeast has a little shameless behaviour in the past. (-10) CooperBeast has a little shameless behaviour in the past. (-10) CooperBeast has a little shameless behaviour in the past. (-10) CooperBeast has a little shameless behaviour in the past. (-10) CooperBeast has a little shameless behaviour in the past. (-10)
    CooperBeast is offline
    Program looks nice to me. Nice selection of exercices, hits muscles from different angles. Good split too.
    Reply With Quote

  6. #6
    Registered User TheViking1992's Avatar
    Join Date: Sep 2014
    Location: Denmark
    Age: 27
    Posts: 5,584
    Rep Power: 17569
    TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000)
    TheViking1992 is offline
    Originally Posted by razman123 View Post
    i don't squat or deadlift because its hurt my back i physically can't do it HURT my back i heard someone tell me that in bodybuilding if it hurts don't do it i don't need to do it if it hurts my lower back but i'd rather do alternatives than getting my back destroyed
    just tell me if the plan is good or not
    You're not gonna hurt your back, you've not even been training it. There's zero exercises here that directly strengthens the lower back muscles, and that will end in an injury, and in worst case scenario surgery. And if you can do Military Presses, which are very taxing on your core and lower back, you can Squat too... unless your knees are the problem. Same with Barbell Rows, if you can do them, you should be able to Deadlift too.

    And another problem with your routine... 17 sets of pressing vs 10 sets of pulling... Your shoulders are gonna hate you.
    Reply With Quote

  7. #7
    Registered User razman123's Avatar
    Join Date: Feb 2015
    Age: 22
    Posts: 456
    Rep Power: 0
    razman123 has a little shameless behaviour in the past. (-10) razman123 has a little shameless behaviour in the past. (-10)
    razman123 is offline
    Originally Posted by TheViking1992 View Post
    You're not gonna hurt your back, you've not even been training it. There's zero exercises here that directly strengthens the lower back muscles, and that will end in an injury, and in worst case scenario surgery. And if you can do Military Presses, which are very taxing on your core and lower back, you can Squat too... unless your knees are the problem. Same with Barbell Rows, if you can do them, you should be able to Deadlift too.

    And another problem with your routine... 17 sets of pressing vs 10 sets of pulling... Your shoulders are gonna hate you.
    then can you give me a good program? btw i can't do bent over barbell rows im doing t-bar bent over barbell row kill my lower back last time i did bent over barbell rows my lower back was hurt like crazy and i'm doing the military press with dumbbells sitting
    Reply With Quote

  8. #8
    Registered User mjf100215's Avatar
    Join Date: Feb 2010
    Location: Pennsylvania, United States
    Age: 45
    Posts: 3,903
    Rep Power: 13526
    mjf100215 is a splendid one to behold. (+10000) mjf100215 is a splendid one to behold. (+10000) mjf100215 is a splendid one to behold. (+10000) mjf100215 is a splendid one to behold. (+10000) mjf100215 is a splendid one to behold. (+10000) mjf100215 is a splendid one to behold. (+10000) mjf100215 is a splendid one to behold. (+10000) mjf100215 is a splendid one to behold. (+10000) mjf100215 is a splendid one to behold. (+10000) mjf100215 is a splendid one to behold. (+10000) mjf100215 is a splendid one to behold. (+10000)
    mjf100215 is offline
    Originally Posted by razman123 View Post
    then can you give me a good program? btw i can't do bent over barbell rows im doing t-bar bent over barbell row kill my lower back and i'm doing the military press with dumbbells sitting
    Again, you're not intermediate after 5 months.
    Barring any actual injury, if lifting hurts it's most likely due to bad form.

    Pick a proven beginner routine and do that.
    Beginner routines commonly suggested:
    http://forum.bodybuilding.com/showthread.php?t=167958293
    Reply With Quote

  9. #9
    Registered User razman123's Avatar
    Join Date: Feb 2015
    Age: 22
    Posts: 456
    Rep Power: 0
    razman123 has a little shameless behaviour in the past. (-10) razman123 has a little shameless behaviour in the past. (-10)
    razman123 is offline
    Originally Posted by mjf100215 View Post
    Again, you're not intermediate after 5 months.
    Barring any actual injury, if lifting hurts it's most likely due to bad form.

    Pick a proven beginner routine and do that.
    i don't even know any names of programs lol and why is it so hard to name a good 1? i want workouts that are 45 minutes to an hour 3-4 days a week
    Reply With Quote

  10. #10
    Registered User razman123's Avatar
    Join Date: Feb 2015
    Age: 22
    Posts: 456
    Rep Power: 0
    razman123 has a little shameless behaviour in the past. (-10) razman123 has a little shameless behaviour in the past. (-10)
    razman123 is offline
    Originally Posted by mjf100215 View Post
    Again, you're not intermediate after 5 months.
    Barring any actual injury, if lifting hurts it's most likely due to bad form.

    Pick a proven beginner routine and do that.
    what about 5x5?
    Reply With Quote

  11. #11
    Registered User mjf100215's Avatar
    Join Date: Feb 2010
    Location: Pennsylvania, United States
    Age: 45
    Posts: 3,903
    Rep Power: 13526
    mjf100215 is a splendid one to behold. (+10000) mjf100215 is a splendid one to behold. (+10000) mjf100215 is a splendid one to behold. (+10000) mjf100215 is a splendid one to behold. (+10000) mjf100215 is a splendid one to behold. (+10000) mjf100215 is a splendid one to behold. (+10000) mjf100215 is a splendid one to behold. (+10000) mjf100215 is a splendid one to behold. (+10000) mjf100215 is a splendid one to behold. (+10000) mjf100215 is a splendid one to behold. (+10000) mjf100215 is a splendid one to behold. (+10000)
    mjf100215 is offline
    Originally Posted by razman123 View Post
    why is it so hard to name a good 1?
    So, you're posting in the Workout Programs subforum and can't go read the workout listed in this exact forum?
    Let me give you a link since you seem lazy.
    http://forum.bodybuilding.com/forumdisplay.php?f=8
    Beginner routines commonly suggested:
    http://forum.bodybuilding.com/showthread.php?t=167958293
    Reply With Quote

  12. #12
    Registered User razman123's Avatar
    Join Date: Feb 2015
    Age: 22
    Posts: 456
    Rep Power: 0
    razman123 has a little shameless behaviour in the past. (-10) razman123 has a little shameless behaviour in the past. (-10)
    razman123 is offline
    Originally Posted by TheViking1992 View Post
    You're not gonna hurt your back, you've not even been training it. There's zero exercises here that directly strengthens the lower back muscles, and that will end in an injury, and in worst case scenario surgery. And if you can do Military Presses, which are very taxing on your core and lower back, you can Squat too... unless your knees are the problem. Same with Barbell Rows, if you can do them, you should be able to Deadlift too.
    yes i will and i will never deadlift or squat
    Reply With Quote

  13. #13
    Registered User TheViking1992's Avatar
    Join Date: Sep 2014
    Location: Denmark
    Age: 27
    Posts: 5,584
    Rep Power: 17569
    TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000)
    TheViking1992 is offline
    Originally Posted by razman123 View Post
    then can you give me a good program? btw i can't do bent over barbell rows im doing t-bar bent over barbell row kill my lower back last time i did bent over barbell rows my lower back was hurt like crazy and i'm doing the military press with dumbbells sitting
    Your lower back "hurts like crazy" because it's weak... if you had actual, medical lower back issues you'd be in pain all the time, no matter if you trained or not.
    Reply With Quote

  14. #14
    Registered User razman123's Avatar
    Join Date: Feb 2015
    Age: 22
    Posts: 456
    Rep Power: 0
    razman123 has a little shameless behaviour in the past. (-10) razman123 has a little shameless behaviour in the past. (-10)
    razman123 is offline
    Originally Posted by TheViking1992 View Post
    Your lower back "hurts like crazy" because it's weak... if you had actual, medical lower back issues you'd be in pain all the time, no matter if you trained or not.
    you've been telling me how my program is bad and how i train bad so can you please give me a good program that will fit good for me? i've been looking into Burning Heart's 5x5 program you can type it on google and click the first link
    if its not good do you have any suggestions?
    Reply With Quote

  15. #15
    Registered User TheViking1992's Avatar
    Join Date: Sep 2014
    Location: Denmark
    Age: 27
    Posts: 5,584
    Rep Power: 17569
    TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000)
    TheViking1992 is offline
    Originally Posted by razman123 View Post
    you've been telling me how my program is bad and how i train bad so can you please give me a good program that will fit good for me? i've been looking into Burning Heart's 5x5 program you can type it on google and click the first link
    if its not good do you have any suggestions?
    http://www.muscleandstrength.com/wor...novice-workout Here's a good program
    Reply With Quote

  16. #16
    Registered User razman123's Avatar
    Join Date: Feb 2015
    Age: 22
    Posts: 456
    Rep Power: 0
    razman123 has a little shameless behaviour in the past. (-10) razman123 has a little shameless behaviour in the past. (-10)
    razman123 is offline
    great theviking ty
    Reply With Quote

  17. #17
    Registered User razman123's Avatar
    Join Date: Feb 2015
    Age: 22
    Posts: 456
    Rep Power: 0
    razman123 has a little shameless behaviour in the past. (-10) razman123 has a little shameless behaviour in the past. (-10)
    razman123 is offline
    Originally Posted by TheViking1992 View Post
    Here's a good program
    is there any alternatives for cable crunch?
    Reply With Quote

Similar Threads

  1. What do you think of this upper/lower routine for an intermediate?
    By SwoleSanchez in forum Workout Programs
    Replies: 0
    Last Post: 09-03-2014, 10:08 AM
  2. Replies: 3
    Last Post: 11-29-2012, 06:54 AM
  3. Is my workout program good enough for an intermediate?
    By Commodious in forum Teen Bodybuilding
    Replies: 0
    Last Post: 05-19-2012, 09:44 AM
  4. Replies: 4
    Last Post: 03-18-2012, 03:34 PM
  5. Is this a good 3 day split for a young, intermediate lifter?
    By RichardDB in forum Workout Programs
    Replies: 7
    Last Post: 08-08-2011, 05:16 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts