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Joe J
06-08-10, 3:14 pm
Hi guys, i've always hung around the 'Diet' section of this forum and never really looked over here but now I want to make the most of my training, so I thought I would post my workout to see what you guys thought.

This is primarily based around drop sets that rest around the 8-12 rep margin. I am looking to put on as much size as possible

Monday: Chest/Abs

Incline Barbell Press - 4 sets
Dumbbell Flat Bench Press - 4 sets
Incline Flies - 4 sets
DB Pullovers - 4 sets
Cable Crossovers - 4 sets
Hanging Leg Raises - 4 sets (to failure each time)
Crunches - 4 sets (to failure each time)
DB Side Crunches - 4 sets (to failure each time)


Tuesday: Back/Calves

Machine Lat Pulldowns - 4 sets
Bent Over Barbell Rows - 4 sets
Wide-Grip Pullups - 3 sets
Close-Grip Seated Rows - 4 sets
Standing Calf Raises - 4 sets
Seated Calf Raises - 4 sets
Standing Calf Raises - 4 sets
Seated Calf Raises - 4 sets
30 minutes intense Cardio

Wednesday: Legs/Abs

10 mins on bike (warmup)
Squats - 4 sets
Leg Extension - 4 sets
Leg Press - 4 sets
Stiff-Legged Deadlifts - 4 sets
Cross Body Crunches - 4 sets
Decline Reverse Crunches - 4 sets

Thursday: Delts/Traps
Military Press - 4 sets
Arnold DB Press - 4 sets
Front DB Raises - 4 sets
Side DB Raises - 4 sets
Barbell Shrugs - 4 sets
Upright Rows - 4 sets

30 minutes intense cardio

Friday: Arms/Abs
Barbell Curl - 4 sets
DB Curl - 4 sets
Hammer Curl - 4 sets
Close-Grip Bench Press - 4 sets
Skullcrushers - 4 sets
Cable Pulldowns - 4 sets
Lying Leg Raises - 4 sets
Crunches - 3 sets

Sho
06-09-10, 12:15 am
on shoulder day add some rear delt work.

Legacy
06-09-10, 12:40 am
on shoulder day add some rear delt work.

Agreed, add some more rear delt exercises and put in some DB rows instead of seated rows. Also I think you are doing too much for your routine. I am a low volume high intensity lifter. I believe that if you train very intense and demolish your muscles you can grow better (thats from my experience, and being natural your body needs rest). This has been my workout routine and I've been getting great results from it. If you notice I have power moves first in my routine which I switch in and our from time to time. Also if you notice, my leg routine is a lot different than most. Reason being is I am in law enforcement and I train to strengthen the insertion points of the muscle because I need to be able to take off and run at a moments notice so I work on a lot of muscle tear prevention and also focus on joint flexibility.


Monday - Chest/Abs
Heavy Bench 5 sets x 1-6 reps
Incline Bench 4 sets x 10 reps
Incline Flyes 3 sets x 15 reps
Dips or Cable Crossover 3 sets x 15 reps
Hanging leg raise 5 sets x failure

Tuesday - Back/Calves
Deadlifts 5 sets x 1-6
Pulldowns 4 sets x 12 reps
Barbell Row 4 sets x 6-9 reps
Dumbbell Row 3 sets x 10 reps
Low Cable Row 3 sets x 15 reps
Pull Ups 3 sets x failure
Seated Calf Raise 4 sets x 100 reps

Wednesday - OFF

Thursday - Delts/Traps
Shrug superset with another shrug 10 sets x 15
Military Press (Standing or Seated) 5 sets x 1-6
Reverse Cable Flyes 4 sets x 12 reps
Side lateral Raise 4 sets x 10 reps
Front Raise 3 sets x 10 reps
Power Cleans 3 sets x 8 reps

Friday - Arms/Abs
Close-Grip Bench press 5 sets x 1-6 reps
Pressdowns superset with Cable Curl 5 sets x 12 reps
Overhead Extension superset with Preacher curl 4 sets x 10 reps
Dips superset with hammer curl 4 sets x 12 reps
Wrist Curls superset with reverse wrist curls 8 sets x 15 reps
Kneeling Cable crunch 5 sets x failure

Saturday - Legs
Leg extensions superset with seated leg curl 5 sets x 15 reps
Vertical leg press 10 sets x 10 reps
Abductor superset with adduction 5 sets x 20 reps
Glute/Ham raise superset with sissy squats 5 sets x failure
Walking lunges 5 sets x the length of the gym
Seated Calf Raise 8 sets x 8 reps (30 second rest between each set)

Sunday - OFF

Joe J
06-09-10, 10:14 am
Cheers Legacy, I'm going to give a workout like yours a try, but I don't understand how you have mapped out the supersets. If it says 5 sets of 15 reps, does that mean for each 1 set you superset 15 reps with each exercise? Thanks.

Legacy
06-09-10, 10:20 am
Cheers Legacy, I'm going to give a workout like yours a try, but I don't understand how you have mapped out the supersets. If it says 5 sets of 15 reps, does that mean for each 1 set you superset 15 reps with each exercise? Thanks.

Yeah. For example on that leg extension and seat leg curl superset ill do a set of 15 reps on the leg extension immediately followed by 15 reps on the leg curl and thats 1 set.

Joe J
06-09-10, 10:25 am
Ok cheers, i'm off to do legs now. Thanks!

IRON-L
06-10-10, 4:53 am
I agree with Legacy here bro, also it seems like your back workout is lagging.

Yo Legacy, that looks like some good stuff there, I'm going to try that routine of yours sometime.

Legacy
06-10-10, 10:15 am
I agree with Legacy here bro, also it seems like your back workout is lagging.

Yo Legacy, that looks like some good stuff there, I'm going to try that routine of yours sometime.

Yeah man I've experimented with different workouts, but this routine was the first one I created when I started lifting like 8 years ago and blew up from it and it still works today. My body responds to heavy lifting, which is why I do a few sets of olympic and power lifting lifts first in my routine and then move onto some "feel workouts", still heavy though. Its short, keeps me in the gym for an hour, simple, and I feel that the heavy lifting allows me to keep the dense muscle I have instead of just getting a pump. I love strength exercises in the begin, evaluate your true strength. I am not a believer in making things complex at all, keep it simple with the basics. Like I said my leg workout is a lot different because I needed one based on my needs, but you can change things in the routine to make it work for you.

Beowulf
06-10-10, 10:16 am
Are you looking at this as a bodybuilder concerned about shaping your physique? Or more like a powerlifter looking to maximize strength?

Joe J
06-10-10, 3:54 pm
As a bodybuilder, I need to become much broader than I currently am! :(