Please critique my workout guys:
M
Dbell Bench x3,
Incline Press x3,
Decline Press x3,
Pec Dec x3
T- Bent Over Row x3, Hammer Strentgh Row x3, Pull Down x3, Straight Arm pull down x3
W- Squat x6, Dead Lift x 6
Th- off
F Dbell Shoulder Press x3, Lateral Raise x3, Front Raise x2, Shrugs x4
Sa- Barbell Curl x3 Preacher Curl x3 Extensions x3 Press down x3
Su- Off
30 mins. Cardio: M,T,F,Sa
Supplementation:
10 Week cycle of Andro 70 sprays in morning washed off by at night,
4 weeks of Tribex
split quads and hams, you’ll get a much better training affect. where are calves?
try:
DAY1: chest, upper back
DAY2: hamstrings, shoulders (traps), forearms
DAY3: biceps, triceps
DAY4: quads, deltoids, calves
put in off days when ever you need and don’t workout more then 2 days in a row.
you could substitute
DAY1: Chest, triceps
DAY3: upper back, biceps
within your upper body workouts if you could do ABAB… splits or just do A then B and reverse the order the next workout to keep good muscle balance.
If you do heavy deadlift, your shoulders and your forearms are going to get worked out so if you like you can supplement with some more sets. I find that there is really no need at this point in time as i’m getting sufficiently sore in my shoulders and lower back from doing the deadlifts. Specific excercises can be provided if you want. laters pk
Would you consider losing the decline bench+pec deck and do some weighted dipping instead? Same with the pulldowns+stiff arms - weighted chins are the only way to go, and do them first…! With this in mind, you could get away with dropping a bicep/tricep movement, and maybe drop the front raises too. I do quads and deads on the same day as well, and try to mix a more stiff-leg dead (when the weight’s still light enough) with a more trad. power dead on the later sets.
Can’t help with the supplements, though…everything’s illegal Down Under! I just stick to a good whey,vitamins,creatine.
How come you do three sets of everything?? Go read Ian King’s article about sets and reps. While your at it, look over his programs and see how he splits things. Like the other guys said, don’t train more than two days in a row. And split your ham and quad days. There are some good workout splits listed under a post by Princess about the same thing. So check that out too.
I’m in with Radar on the weighted chins and Dips, although I do alternate with dumbell declines to shake things up
What radar said on dips and chins - alternating declines and puldowns with them may be better still. As far as fixing your split goes, you unquestionably should put deads on back day after chins, do squats and shoulders on the same day, do some behind the neck bb presses and bent raises on shoulder day (rear delts give a nice impression of size), and some hammer curls (for peak/brachialis) and frenchpress/skull cruchers/narrow bench (the key to big arms) on arm day. I would also twice a week a lagging bodypart but at least 2 days apart.
Watch the behind the neck BB presses Milazzo that were previously recommended, If you go too heavy on them, you can cause serious shoulder/neck injury. You might want to stick to front presses. Not quite as effective but certainly safer. Happy lifting.