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  1. #1
    Registered User Dankestmemes's Avatar
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    Question Can someone experienced give me some feedback on my workout program?

    I've been going to the gym for 8 months. This is my program for the last 2 months. Please tell me what's good and what I should change.

    Workout A:
    Pullups
    Back extension
    Shrugs
    Squats
    Hamstring curls
    Calf raises/Seated calf raises
    Biceps curls
    Reverse curls

    Workout B:
    Bench press
    Cable flyes
    Triceps pushdown/Skullcrushers
    Shoulder press
    Rear delt flyes
    Side raises


    Workout C: (home workout)
    Neck
    Abs

    I repeat this 2 times a week and rest on Sunday. I would prefer push pull legs split but I only have time to go to the gym 4 times a week. Also my main goal is building an aesthetic physique so building strength is just and added bonus.
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  2. #2
    Registered User jaxqen's Avatar
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    Not the worst thing in the world, but you could:
    - replace shrugs with rows
    - do squats in the beginning, not after back extensions
    - do some stiff/romanian deadlifts


    Or just do an upper lower with arms on the lower

    Upper
    - back - pullups
    - back - rows
    - chest - press
    - chest - flyes
    - delts - press
    - delts - reverse flies + side raises

    Lower
    - legs - squats
    - legs - stiff deadlifts
    - legs - walking lunges or leg curls
    - legs - back extension
    - arms - curls + skulls
    - arms - reverse curls + pushdowns


    Also, 4 days a week is enough.
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  3. #3
    Registered User air2fakie's Avatar
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    Originally Posted by Dankestmemes View Post
    Please tell me what's good and what I should change
    That's just a list of exercises, but if you have no idea what's good or bad with it, I recommend doing a proper 3 or 4 day novice or program.

    But if you're happy with it & want your program to be "your own", keep doing it. If you have your own critique/feedback after doing it for 2 months, full details on the program, or info on your own lifts, that'd probably be helpful for customized feedback as well.
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  4. #4
    Registered User coachcalande's Avatar
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    Originally Posted by Dankestmemes View Post
    I've been going to the gym for 8 months. This is my program for the last 2 months. Please tell me what's good and what I should change.

    Workout A:
    Pullups
    Back extension
    Shrugs
    Squats
    Hamstring curls
    Calf raises/Seated calf raises
    Biceps curls
    Reverse curls

    Workout B:
    Bench press
    Cable flyes
    Triceps pushdown/Skullcrushers
    Shoulder press
    Rear delt flyes
    Side raises


    Workout C: (home workout)
    Neck
    Abs

    I repeat this 2 times a week and rest on Sunday. I would prefer push pull legs split but I only have time to go to the gym 4 times a week. Also my main goal is building an aesthetic physique so building strength is just and added bonus.

    Start with this consideration..

    You have legs/back/bis on one day…


    You have chest/shoulders/tris on another…so you are close to your push, pull, legs idea anyways BUT, there’s a lot more muscle tissue being taxed on A day than B day.

    Would make it more balanced and even with an upper/lower+arms split.

    I’d get rid of back ext and add rows. I’d also add a second big quad exercise like leg press. I’d add incline bench to chest work, drop cable flys.


    So if it were my own program four days a week, it’d look more. …like this:

    Monday
    Bench 4x5-8 reps
    Incline 4x5-8
    Rows 4x6-10
    Lat pulldowns 4x6-10
    Military press 4x5-8
    Upright rows 4x6-10
    Side lateral raises 4x10-12

    Tuesday
    Squats 4x5-8
    Leg press 4x5-8
    Leg ext 4x10-15
    Leg curls 4x10-15
    Calf raises 4x15-25
    Ez bar curls 3x6-8
    Alt db curls 3x6-10
    Pushdowns 3x6-12
    Skull crushers 3x6-12

    Wednesday- rest

    Thursday
    Repeat Mondays movements

    Friday
    Deadlift 3x3-5
    Leg press or hack squats 4x6-12
    Leg ext 4x10-15
    Leg curls 4x10-15
    Calf raises 4x15-25
    Preacher curls 3x6-12
    Overhead ext 3x6-12
    Incline db curls 3x6-12
    Skull crushers or pushdowns 3x6-12
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  5. #5
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  6. #6
    Registered User Dankestmemes's Avatar
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    Originally Posted by air2fakie View Post
    That's just a list of exercises, but if you have no idea what's good or bad with it, I recommend doing a proper 3 or 4 day novice or program.

    But if you're happy with it & want your program to be "your own", keep doing it. If you have your own critique/feedback after doing it for 2 months, full details on the program, or info on your own lifts, that'd probably be helpful for customized feedback as well.
    My bad I forgot to list how many sets and reps I do.

    Pull ups 4x8-10
    Back extensions 4x8-10
    Squats 5x6-8
    Shrugs 4x12
    Bicep curls 4x8-10
    Calf raises 4x15
    Hamstring curls 4x10
    Reverse curls 4x10

    Bench 5x6-8
    Chest flyes 4x8-12
    Shoulder press 4x6-8
    Side raises 4x-12-20
    Rear delt row 4x10-12
    Triceps push down 4x8-10
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  7. #7
    Han shot first! TolerantLactose's Avatar
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    One day for chest and shoulders and one day for the other 80% of your body. That's pretty wacky distribution.
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  8. #8
    Registered User air2fakie's Avatar
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    Originally Posted by Dankestmemes View Post
    My bad I forgot to list how many sets and reps I do.

    Pull ups 4x8-10
    Back extensions 4x8-10
    Squats 5x6-8
    Shrugs 4x12
    Bicep curls 4x8-10
    Calf raises 4x15
    Hamstring curls 4x10
    Reverse curls 4x10

    Bench 5x6-8
    Chest flyes 4x8-12
    Shoulder press 4x6-8
    Side raises 4x-12-20
    Rear delt row 4x10-12
    Triceps push down 4x8-10
    It looks like a lot for 2x/week, as well as being somewhat imbalanced & oddly ordered. As I said above, I think you'd be better off going with a properly designed 3-4 day program but if you're happy with your progress on this, it's really up to you.
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  9. #9
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