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Rate My Workout!


#1

Hey guys, I was wondering if you guys could rate my modified version of 5/3/1 workout.

I'm 17 and I've been working out for almost 1 year and a half.

Bench Day
Bench: 3 sets (reps vary every week)
Incline dumbbell press supersetted with incline flies: 3 sets of 6-8
Dips supersetted with pull ups: 3 sets (bodyweight) for max reps
Kroc rows (3 sets)
Frenchpress (3 sets)

Deadlift day
Deadlift: 3 sets (reps vary every week)
RDLs: 3 sets of 6-8
Lying leg curls: 3 sets of 6-8
leg press (1 leg): 2 sets of 8-12
Standing calf raises: 3 sets of 15-25
Barbell Curl: 3 sets of 6-8
Preacher curl dumbells: 2 sets of 6-8
Knee raises (abs): 3 sets of 8-12 (added weight)
crunches: 3 sets of 15-25

Military Press day
Military press: 3 sets (reps vary every week)
Decline dumbbell press superset with decline flies: 3 sets of 6-8
Bentover barbell row supersetted with close grip bench: 3 sets of 8-12
Decline pullovers: 2 sets of 8-12
Lateral raises: 3 sets of 6-10
Shrugs supersetted with upright rows: 2 sets of 8-15
Decline Tricep extentions: 3 sets of 8-12

Squat day
Squats: 3 sets (reps very every week)
Hyperextentions: 3 sets of 8-12
Leg press: 3 sets of 8-12
Standing Calf raises: 3 sets of 15-25
Hammer Curls: 3 sets of 6-8
reverse barbell curls: 2 sets of 6-8
knee raises: 3 sets of 8-12
crunches: 3 sets of 15-25

Thanks so much!!


#2

im not a huge fan of leg press, but i like the splits, overall i think its a pretty decent workout, what matters most is how you feel about it, faith your program will make all the difference in the world, im using 5/3/1 as well and im loving it


#3

i give it a 4 and a half


#4

how long do you spend in the gym?

9 exercises...

25 (or maybe 27) sets...

how long you rest between sets?

do you really need 2 types of curls? and 2 types of exercises for abs?

do you have any goals?

is that the workout you have been doing?

how would you rate it?

e.g., against an unmodified version of 5/3/1?

edit --- oh no i take it back. i found more kinds of curls.


#5

Well, that's a lot of volume you have going on there. What is your training like right now? Are you accustomed to that kind of volume? Do not underestimate the effects of the 3 5/3/1 sets. That last max rep set can leave you pretty gassed and takes some getting used to. For this reason, I have started relatively low volume with 5/3/1 and am slowly adding exercises and total volume as I adjust to the program.