Weekly Workout Review

Training
1

hello all,
I am posting today to get feedback on my workout plan. I have never asked for an opinion on my workouts so ill be as descriptive as possible to avoid potential confusion…
I have been training seriously about 16 months now, PR’s are (365 dead, 265 ass to grass, 195 bench. Weight being roughly 185 pounds, give or take 1-2 LBS)
I understand nutrition is the name of the game, and bc of this I have made a meal plan which i am also posting in a different part of this site. Basically the macro count is 88g Fat, 210g protein, and 235g carbs, I usually try to stay lean but I think I will be able to sustain this intake and gain a lean physique if sleep and training are in check…anyways that is enough, this is my split/routine

Sunday: Rest
Monday: Chest and Tricep
Tuesday: Legs and Abs
Wednesday:Rest
Thursday: Shoulders and traps
Friday: Rest
Saturday: Back and bicep

(Sets X Reps)

Monday
Bench Press: 1x20,1x10,3x6,1x15
Incline DB press: 20,15,10,5,5,10,15,20
Dips: 5x10
Incline Flys: 6x20
Pushup: 4x10
Tricep Pull Down: 3x6
Overhead tricep extension: 4x10
Skull Crusher: 6x20

Tuesday:
Deep Squat: 1x20,1x10,3x6
Front Squat:1x10,1x15,1x20
Lying leg curl: 6x20
Standing Calf Press: 3x6
Calf Press (on leg press machine): 5x10
Seated Calf Press: 6x20
Lying Leg Raise: 5x10
Plank to side Plank: -60 sec regualr plank, 30 seconds each side=1 rep
-3 reps

Thursday:
Barbell Shoulder Press: 1x12,1x12,1x8,3x6
Arnold Press: 4x10
Shrugs: 1x15,1x8,3x6,1x15
Face Pulls: 5x10
Laterals: 6x20
Back Cable Flys:6x20
Narrow Grip Highpull: 5x10

Saturday:
Deadlift:1x12,1x10,1x8,3x6,1x10
Widegrip Pullup: 5x10
BB Rows: 4x10
Close grip lat pull: 5x10
Seated Cable Row: 6x20
Wide Grip Latpull: 6x20
BB curl:3x6
Machine Rope hammer curl: 4x10
Preacher Curl: 6x20

-Rest days I usually run a few Km, perhaps a circuit to help with agility/power/balance. Or it just might be a day of doing nothing
-Prior to workout I have a 5 min warmup and 10-15 min of total body dynamic stretches
-after my workout another 10-15 minute static stretch for the muscle group trained that day

thank you too all that are taking time to read, pls share your knowledge with me. And let me know if this is good shit or a program to kill your body, joints and ligaments in 6 weeks. I plan to do this routine until I see no further progression in strength and/or muscle.

that should be it, anything I forgot will be posted as I remember.

2

AGE: 22
HEIGHT: 6’-0"
GOAL: Lean and mean

3

I would lower the reps and up the weight on the big movements. Bench, overhead press, squat, deadlift

4

I disagree with ride85 on that, based on your stated goals. Unless bringing up your 1rm’s is a top priority, I see no reason to drop below 5-6 reps on any exercise. This program will make you stronger and has plenty of variety in the rep ranges used. If you DO want to increase your 1rm on, say, Deadlift, you’ll need to do some heavier deadlifting, for triples and doubles, if not singles.

The thing I don’t like in your program is that you use so many different exercises that do essentially the same thing in a given session. You’ll probably progress faster if you limit your exercise selections a bit. You can rotate in your accessory movements however you please, but in any 1 session, this seems to be a bit superfluous.

Example: On Saturday, you could do the following: Deadlift, widegrip pull up, cable row, and barbell curl in one session. The next week you could do Deadlift, BB rows, close grip lat pulldown, and hammer curls. Doing 3 types of curls, 2 types of rows, and 3 vertical pulls, AFTER deadlifts, is overkill. You’ll almost certainly lose intensity. Focus on basic movement patterns. There is no reason, at any point, to do wide grip pull downs and wide grip pull ups in the same session.

Just some thoughts, you’re definitely on the right track with the basics of your programming.

5

[quote]flipcollar wrote:
I disagree with ride85 on that, based on your stated goals. Unless bringing up your 1rm’s is a top priority, I see no reason to drop below 5-6 reps on any exercise. This program will make you stronger and has plenty of variety in the rep ranges used. If you DO want to increase your 1rm on, say, Deadlift, you’ll need to do some heavier deadlifting, for triples and doubles, if not singles.

The thing I don’t like in your program is that you use so many different exercises that do essentially the same thing in a given session. You’ll probably progress faster if you limit your exercise selections a bit. You can rotate in your accessory movements however you please, but in any 1 session, this seems to be a bit superfluous.

Example: On Saturday, you could do the following: Deadlift, widegrip pull up, cable row, and barbell curl in one session. The next week you could do Deadlift, BB rows, close grip lat pulldown, and hammer curls. Doing 3 types of curls, 2 types of rows, and 3 vertical pulls, AFTER deadlifts, is overkill. You’ll almost certainly lose intensity. Focus on basic movement patterns. There is no reason, at any point, to do wide grip pull downs and wide grip pull ups in the same session.

Just some thoughts, you’re definitely on the right track with the basics of your programming.[/quote]

Where did he say “drop below five reps”? He just said drop reps on the big moves, and since the op is doing sets of 1x20, 1x15 and 1x12, I’m inclined to agree.

6

I am not a big fan of 20 rep sets, except for maybe burnout accessory work at the end.