Can someone experienced give me some feedback on my workout program?

[Dankestmemes]

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.

[jaxqen]

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.

[air2fakie]

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.

[coachcalande]

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

[paulinkansas]

Do you have access to a friendly medium to large sized dog?

[Dankestmemes]

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

[TolerantLactose]

One day for chest and shoulders and one day for the other 80% of your body. That's pretty wacky distribution.

[air2fakie]

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.

[paulinkansas]

I've been following the Fierce 5 for almost 4 years now. But I'm just a feeble little 54 year old guy as you can see in my avatar.