pls critique my workout - UK-Muscle Body Building Community

Natan2007 · 21-09-2007, 12:12 PM

My goal is to build lean mass
This is my current workout which I think of following for 8 weeks or so
One day on one day off -mon, wed, fri, sun, tue, thu, sat- doing 7 workouts every 2 weeks and resting always a day between workouts

Abs: at home twice a week
Arms: I have decided no to do much biceps since they're disproportionately big compared to my tricpes and forearms
Lats: my lats are really extremely weak -cant pass 5 pull-ups!!!- which is why Im resting 20 secs between sets and pushin as many pull-ups as i can on legs day

Chest: im thinking one workout wide grip bench, next workout smith inclined bench, then declined bench for the next workout and keep rotating

Legs: I have overdeveloped quads or in other words underdeveloped hams and glutes which is why I insist on the lunges for the time being and wana do one day low reps for strengh and rotate next workout to hi reps for volume

pls advise me

PD: what is better : alternated body parts split or muscle group split? ...what's the difference and who should be doing what?

thanx a lot guys

brasco · 21-09-2007, 12:21 PM

mate why dont you put down what you actually do with reps, sets and that!

i wouldnt not train certain muscles i would just work extra hard for the other muscles to catch up!

Natan2007 · 21-09-2007, 12:22 PM

I couldnt type the workout because allegedly I have more than 10 images (can't c any) here is my workout routine on microsoft words,

pls advice me

thanx a lot

Natan2007 · 21-09-2007, 12:26 PM

thanx for the advice

did u have a look at my workout document?.. I can't type here ...it wont let me :-(
I wil work every muscle which is why Im working the biceps via the BB reverse curl and secondarily with the compound movements ...is that enough for the biceps?... i mean they're really huge and have taken over my little arm..I was thinking of returning to proper hard ass biceps work in a couple of months

brasco · 21-09-2007, 03:26 PM

I dont like the look of that to be honest why not try somthing like this,

Mon Chest/Biceps
Incline DB press 3x6-8
Flat Bar bell press 3x8-10
pec deck 3x10-12
Cable cross overs 3x12-14
barbell curl 3x 8-10
preacher curl 3x8-10
DB hammer curls 3x8-10

Tues - legs
Squats 4x6-8
Leg press (feet together) 3x10-12
Leg extension 3x12-14
Stiff leg dead lift 3x10-12
calf raises 3x18-24

Wed - Off

Thurs - Shoulders/triceps
DB shoulder press 3x6-8
Smith shoulder press 3x8-10
lat raises 3x12-14
rear delts pec deck 3x10-12
front DB raises 3x12-14
Close bench press 3x8-10
Skull crushers EZ bar 3x8-10
Cable push downs 3x10-12

Friday Back/Traps
Chins 3x as many as possible
Barbell row 3x6-8
Cable low row 3x8-10
D bar pulldowns 3x10-12
Bar shrugs 3x20 (i prefer higher reps)
DB shrugs 3x20

Sat/Sun rest

I have been doin this for a while and seems to be workin!

Natan2007 · 21-09-2007, 03:31 PM

thanx for the advice,,, that sound very good ...when do u do abs?

and why dont u like my body part split?.. i just like understanding the reasons before I make changes

thanx again

brasco · 21-09-2007, 04:33 PM

just dont like it mate! seems a bit all over the shop! i think you would grow better off the workout i gave you!

brasco · 21-09-2007, 04:34 PM

i rarley do abs mate there worked with squats etc..

if i do train em there once or twice a week at the end of my workout!

is your diet sorted?!

Natan2007 · 21-09-2007, 05:06 PM

thanx mate

my split is a clasical one day lower body and next workout upper body... the only confusing part is that Im doing also lats on lower body day but I wanted to know what the advantages of muscle group split are

mars1960 · 21-09-2007, 07:27 PM

Quote:

Originally Posted by brasco

I dont like the look of that to be honest why not try somthing like this,

Mon Chest/Biceps
Incline DB press 3x6-8
Flat Bar bell press 3x8-10
pec deck 3x10-12
Cable cross overs 3x12-14
barbell curl 3x 8-10
preacher curl 3x8-10
DB hammer curls 3x8-10

Tues - legs
Squats 4x6-8
Leg press (feet together) 3x10-12
Leg extension 3x12-14
Stiff leg dead lift 3x10-12
calf raises 3x18-24

Wed - Off

Thurs - Shoulders/triceps
DB shoulder press 3x6-8
Smith shoulder press 3x8-10
lat raises 3x12-14
rear delts pec deck 3x10-12
front DB raises 3x12-14
Close bench press 3x8-10
Skull crushers EZ bar 3x8-10
Cable push downs 3x10-12

Friday Back/Traps
Chins 3x as many as possible
Barbell row 3x6-8
Cable low row 3x8-10
D bar pulldowns 3x10-12
Bar shrugs 3x20 (i prefer higher reps)
DB shrugs 3x20

Sat/Sun rest

I have been doin this for a while and seems to be workin!

Nice routine. Like it.

Natan2007 · 21-09-2007, 09:28 PM

Im thinking about teh routine u recomended ... jsut a couple of more questions...how long would it take each workout?

thanx again

Natan2007 · 21-09-2007, 09:33 PM

BTW my diet is 3500 cals a day ...
Im building lean mass but im also piling on a lil bit of fat...nothing to worry about yet and I think it's bcos i dont do cardio..which i will correct from tomorrow, wanna do some 15 mins HIIT cardio after weights that should sort the fat out...if it doesnt maybe I will reduce the cals on rest days

maybe 3000 on rest days and 3500 on workout days?..(to allow and extra 100-125 extra grams of carbs)

my curent split si more or less like Prot 40% Carbs 40% fat 20%

any advice?

On tuesday the reading was 152 pounds TBW and 13.5 BF%.. dont wanna go above the 13.5%

thanx guys

brasco · 22-09-2007, 01:48 PM

hi mate dont worry about putting on a little fat, fat is a piece of **** to lose compared to building muscle!

if your unsure about you diet post it in the diet section and have it looked at, thats where you will really notice the difference in you physique, when the diet is nailed.

That routine takes me about 1.5 hour but that includes a warm up and i train with someone!

i did back and traps lastnite and i ache like a bitch today!

21-09-2007, 12:12 PM	#1 (permalink)
Natan2007 Newbie Trainer Join Date: Sep 2007 Posts: 16	pls critique my workout My goal is to build lean mass This is my current workout which I think of following for 8 weeks or so One day on one day off -mon, wed, fri, sun, tue, thu, sat- doing 7 workouts every 2 weeks and resting always a day between workouts Abs: at home twice a week Arms: I have decided no to do much biceps since they're disproportionately big compared to my tricpes and forearms Lats: my lats are really extremely weak -cant pass 5 pull-ups!!!- which is why Im resting 20 secs between sets and pushin as many pull-ups as i can on legs day Chest: im thinking one workout wide grip bench, next workout smith inclined bench, then declined bench for the next workout and keep rotating Legs: I have overdeveloped quads or in other words underdeveloped hams and glutes which is why I insist on the lunges for the time being and wana do one day low reps for strengh and rotate next workout to hi reps for volume pls advise me PD: what is better : alternated body parts split or muscle group split? ...what's the difference and who should be doing what? thanx a lot guys

21-09-2007, 12:21 PM	#2 (permalink)
brasco Looking Freaky Join Date: Mar 2007 Posts: 590	Re: pls critique my workout mate why dont you put down what you actually do with reps, sets and that! i wouldnt not train certain muscles i would just work extra hard for the other muscles to catch up!

21-09-2007, 12:26 PM	#4 (permalink)
Natan2007 Newbie Trainer Join Date: Sep 2007 Posts: 16	Re: pls critique my workout thanx for the advice did u have a look at my workout document?.. I can't type here ...it wont let me :-( I wil work every muscle which is why Im working the biceps via the BB reverse curl and secondarily with the compound movements ...is that enough for the biceps?... i mean they're really huge and have taken over my little arm..I was thinking of returning to proper hard ass biceps work in a couple of months

21-09-2007, 03:26 PM	#5 (permalink)
brasco Looking Freaky Join Date: Mar 2007 Posts: 590	Re: pls critique my workout I dont like the look of that to be honest why not try somthing like this, Mon Chest/Biceps Incline DB press 3x6-8 Flat Bar bell press 3x8-10 pec deck 3x10-12 Cable cross overs 3x12-14 barbell curl 3x 8-10 preacher curl 3x8-10 DB hammer curls 3x8-10 Tues - legs Squats 4x6-8 Leg press (feet together) 3x10-12 Leg extension 3x12-14 Stiff leg dead lift 3x10-12 calf raises 3x18-24 Wed - Off Thurs - Shoulders/triceps DB shoulder press 3x6-8 Smith shoulder press 3x8-10 lat raises 3x12-14 rear delts pec deck 3x10-12 front DB raises 3x12-14 Close bench press 3x8-10 Skull crushers EZ bar 3x8-10 Cable push downs 3x10-12 Friday Back/Traps Chins 3x as many as possible Barbell row 3x6-8 Cable low row 3x8-10 D bar pulldowns 3x10-12 Bar shrugs 3x20 (i prefer higher reps) DB shrugs 3x20 Sat/Sun rest I have been doin this for a while and seems to be workin! Last edited by brasco; 21-09-2007 at 03:28 PM.

21-09-2007, 03:31 PM	#6 (permalink)
Natan2007 Newbie Trainer Join Date: Sep 2007 Posts: 16	Re: pls critique my workout thanx for the advice,,, that sound very good ...when do u do abs? and why dont u like my body part split?.. i just like understanding the reasons before I make changes thanx again

21-09-2007, 04:33 PM	#7 (permalink)
brasco Looking Freaky Join Date: Mar 2007 Posts: 590	Re: pls critique my workout just dont like it mate! seems a bit all over the shop! i think you would grow better off the workout i gave you!

21-09-2007, 04:34 PM	#8 (permalink)
brasco Looking Freaky Join Date: Mar 2007 Posts: 590	Re: pls critique my workout i rarley do abs mate there worked with squats etc.. if i do train em there once or twice a week at the end of my workout! is your diet sorted?!

21-09-2007, 05:06 PM	#9 (permalink)
Natan2007 Newbie Trainer Join Date: Sep 2007 Posts: 16	Re: pls critique my workout thanx mate my split is a clasical one day lower body and next workout upper body... the only confusing part is that Im doing also lats on lower body day but I wanted to know what the advantages of muscle group split are

21-09-2007, 09:28 PM	#11 (permalink)
Natan2007 Newbie Trainer Join Date: Sep 2007 Posts: 16	Re: pls critique my workout Im thinking about teh routine u recomended ... jsut a couple of more questions...how long would it take each workout? thanx again

21-09-2007, 09:33 PM	#12 (permalink)
Natan2007 Newbie Trainer Join Date: Sep 2007 Posts: 16	Re: pls critique my workout BTW my diet is 3500 cals a day ... Im building lean mass but im also piling on a lil bit of fat...nothing to worry about yet and I think it's bcos i dont do cardio..which i will correct from tomorrow, wanna do some 15 mins HIIT cardio after weights that should sort the fat out...if it doesnt maybe I will reduce the cals on rest days maybe 3000 on rest days and 3500 on workout days?..(to allow and extra 100-125 extra grams of carbs) my curent split si more or less like Prot 40% Carbs 40% fat 20% any advice? On tuesday the reading was 152 pounds TBW and 13.5 BF%.. dont wanna go above the 13.5% thanx guys

22-09-2007, 01:48 PM	#13 (permalink)
brasco Looking Freaky Join Date: Mar 2007 Posts: 590	Re: pls critique my workout hi mate dont worry about putting on a little fat, fat is a piece of **** to lose compared to building muscle! if your unsure about you diet post it in the diet section and have it looked at, thats where you will really notice the difference in you physique, when the diet is nailed. That routine takes me about 1.5 hour but that includes a warm up and i train with someone! i did back and traps lastnite and i ache like a bitch today!

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