Workout Evaluation

Bigger Stronger Leaner Competitive Bodybuilding
1

Day1:
Chest:Bench, Incline, Flys, Dips
Shoulders: Military Press, DB Military
Biceps: DB Curls
Squats 4x15
Cleans 4x10

Day2: Rest

Day3:
Legs:Squat, Leg Ext, Leg Curls, Calf Raises
Back:Dead Lift, Cleans, Pull Up, Lat Pulls
DB Bench 4x10
DB Incline 4x10

Day4: Rest

Day5:
Chest:Bench, Incline, Flys, Dips
Shoulders: Military Press, DB Military
Biceps:DB Curls
Squats
Cleans

Day6: Rest

Day7:
Legs:Squat, Leg Ext, Leg Curls, Calf Raises
Back:Dead Lift, Cleans, Pull Ups,Lat Pulls
DB Bench
DB Incline

This cycle just repeats its self every week. I go heavy once a week on my bench and squat.

My Goals are to get my bench up to 300 and squat to 500.

Im 20yrs, 5’10 180. Bench 275, Squat 425.

I was hoping you guys could critique this and tell me what you think should be added or subtracted.

Thanks for all the help.

2

If your goal is to get your bench and squat up, why are you using such high rep ranges? Wouldn’t something like 10x3 or 10x5 be a better option?

Also, why are you cleaning four days a week?

3

Honestly not much better than the last one.

First I see NO, NONE, NADA pulling, rows chins, pulls ups etc. Thes are supposed to be full body but you are doing NONE of these EVER plus you are doing 4 + push excersizes. Man you dont have to do every damn excersize for a musckle group in one w/o. LOL I say make it 2 push two pull 2 legs, maybe some abs and extar posterior chain work. then if you are still feeling you can handle more then thorw in the curls , calf raises, etc…

Thats my short eval.

Phill

4

Op I renig on th no pulling yoyu do a Limited amount on two days.

I still stand by my last post other than that.

5

So the days that Im mainly workin upperboddy I need to add some more pulls? If so which ones.

Thanks again Phill

6

You shpuld be pulling as much or more than you are pushing.

I suspect that you if you have been lifting for any time have largely ignored the pulls. so you are imbalanced and could greatly benefit from a LOT of pulling work. working all those muscles the you cant se in the mirror. These will help you all around posture and even with the pushing exercises.

As for which ones. ALL of them.Chin/pull ups are AWESOME. as are All rows Barbell bent over, upright, DB rows machine rows, a Lot of oly lifts. High pulls froma Hang etc…

Just PULL on things. LOL

Hope thet helps,
Phill

7

Phill I got to tell you. I went in the gym tonight, did some extra pulls that I wouldnt normally do and wow and I feeling it. Thanks man Im goin to keep this up.

Thanks Phill

8

It needs a major overhaul.

9

GREAT!!! glad you had a Good w/o. Usually happens when we concentrate on a weakness or an ignored aspect of training.

Ltr,
Phill

10

I cant wait to hit some more pulls cause they felt great. Especially the dead lifts I worked in.

Thanks again Phill