[quote]lil_diesel90 wrote:
this plan is for size and strength only. if you so wish to add cardio to it then more power to you. this is a rough one and I’m asking for advice and things that can be added or adjusted for exercises, coaches, personal trainers and anyone with a good background on killing your body feel free to comment
Workout routine:
Everything is 5 sets 7 reps heavy weight save bench, dead and reg squats. Those are 5 sets 3-5 reps heavy, rep days are 5 sets 12 reps with mod weight
Monday: legs, abs
Squat, front squat, leg press, leg curl, calf raises
Curl ups, bicycles, seratus crunches
Tuesday: chest, bi�??s tri�??s
Bench press, 1-armed db bench, pec deck, dips with vest
2 arm curl, hammer curl, concentration curl, reverse curl
tricep extension, overhead press to head and up only, close grip bench, kickbacks
Wednesday: dead-lifts and back
Dead-lifts
Bent-over rows, 1 armed db rows, trap shrugs, pulldowns
Thursday: shoulders
Shoulder press, front raise, side raise, back raise/ behind back rows, cleans
Friday: high reps for legs and chest (8 to 12 reps moderate weight for 5 sets
See above for leg and chest days
Saturday: bodyweight & abs
Pushups, pull-ups, body squats,
Plank, side plank, serratus twist, curlups
attached is a picture of me now. 5 foot 7, 150 pounds
[/quote]
Ok, where the hell do I begin.
Well, first off, you are doing biceps the day before back, so when you come to do back your effort on those lifts are going to be hindered due to your fatigued biceps.
Second, why are you doing an extra day specifically for legs and CHEST? I can tell you now from personal experience that training chest in a higher ratio than your back WILL lead to imbalances and problems with your shoulders.
What is the point of bodyweight & abs on a saturday? If you want to do pull ups incorporate them into your back day or an upper body day. The abs can be added in on the end of a shoulder workout.
Also, why are you clumping arms with a bigger muscle group like chest, when you could put them in with a smaller muscle group such as shoulders, or split them up entirely.
Here are some splits that would work for you:
Monday: Chest, biceps
Tuesday: Lower body
Wednesday: OFF
Thursday: Back, abs
Friday: OFF
Saturday: Shoulders, triceps, abs
Sunday: OFF
or…
Monday: Chest, biceps
Tuesday: Quads, calves, abs
Wednesday: OFF
Thursday: Shoulders, triceps
Friday: OFF
Saturday: Back, hamstrings, abs
Sunday: OFF
Now onto each individual workout in itself:
Legs:
Squat, Front Squat, Leg Press, Leg Curl, Calf raises.
Why are you doing 2 squat variations? It is pointless and an unecassery increase of volume. Leg curl seems to be thrown in as an afterthought. Remove front squat and add in another hamstring exercise. Are you unaware that hamstrings are one of your most important muscle groups? They make you stronger, faster and more agile.
Note: I find it alot easier to recover if I do Squats and Deadlifts on seperate weeks. Maybe you could alternate Squats with Deadlifts on your leg day, rather than doing deadlifts on back day.
Romanian deadlifts are also a great exercise for your hamstrings, and are less taxing to your body than convential deadlifts.
Chest, Bi’s, Tri’s:
Bench press, 1-armed db bench, pec deck, dips with vest
2 arm curl, hammer curl, concentration curl, reverse curl
tricep extension, overhead press to head and up only, close grip bench, kickbacks
You are doing two variations of a flat bench press, again, pointless increase of volume. Replace one of these with an incline chest exercise.
Also, dips with vest, is this really necassery, I would say you could keep it here considering you are doing triceps as well, but you are doing FOUR other triceps exercises.
The 8 exercises of arms are pointless, you would benefit just as much from if you were to do 4 exercises. This isn’t including what I said above about splitting your arms up onto other days.
Deadlifts and back:
deadlifts
bent over rows, 1-arm db rows, trap shrugs, pulldowns
Read the note I said about deadlifts and squats in the same week, not saying you should follow that but something to consider.
The exercise choice here looks good, but you are neglecting your lats, you only have one lat focused exercise and it as the end of your workout. You should possibly remove shrugs since you are doing deadlifts, and alternate between a row and a pull up/down variation to work mid-back and lats equally.
Shoulders:
Shoulder press, front raise, side raise, back raise/ behind back rows, cleans
Cleans should be at the start of the workout since they are the most demanding exercise you have listed here. There is no point doing a front raise if you are doing shoulder press as well, as the shoulder press involes the front deltoid significantly. Behind the back rows are essentially a trap exercise. Either train traps with your back, or shoulders, make up your mind.
high reps for legs and chest:
Fucking pointless unless your legs are lacking. Again, working chest in a higher ratio to your back will spell bad news for your shoulders in the long run, unless your back is already significantly developed.
bodyweight & abs:
Pushups, pull-ups, body squats,
Plank, side plank, serratus twist, curlups
Again, pointless, add the abs in after a shoulder day, do body squats, push ups to warm up for legs/chest, put pull ups in on back day.
Your volume: It is way too much. The general population will grow well on 9-12 sets per body-part, you for example are doing 30 sets for shoulders! Fuck that.
Overall, your workout is complete and utter trash.
Stick with a split like I suggested, include a variety of rep ranges:
6-8 on your main lifts: squat/deadlift, bench press, row variation, shoulder press, barbell curl, tricep pusdown
8-10 on your secondary lifts: incline bench, db rows, leg press, lateral raise, other bicep/tricep exercises.
10-12 on your other minor lifts: rear delt flyes, pec deck, calf raises, leg extensions etc.
Do no more than 2-4 exercises per bodypart, so:
4 exercises for back, chest, quads
3 exercises for delts, hams
2 exercises for arms, calves, abs
And I would recommend against going over 16 sets per bodypart a week.
