Critique my workout program

[Pozitron]

Hi!
So after I've tried some things I decided I want to make a workout plan that suits my wants and likes.

Here it is.

Monday
(at home on this day)
(45 to 75 seconds between exercises)

Parallel pull-ups
3 x max
Rear felt fly
2 x 10-12
Lateral raises
3 x 10-12
Hanging leg raises
2 x 15-20


Wednesday
(45 to 75 seconds between exercises)
Incline bench press
4 x 8-12
One arm dumbbell row
3 x 8-12
Seated db. shoulder press
3 x 8-12
Lying barbell triceps extension
3 x 8-12
Chin-ups
3 x 8-12
Dumbbell shrug
2 x 8-12
Ab wheel
2 x 8-15


Friday
(45 to 75 seconds between exercises)
Squat/ Leg Press
3 x 6-8
Dead-lift
4 x 8-10
Calf raises
2 x 10-12
Hamstring curl
2 x 6-8
Preacher curl
3 x 8-12
Cable press-down
3 x 8-12
Lateral raises
3 x 12-14


Sunday
(45 to 75 seconds between exercises)
Weighted dips
4 x 8-12
Lat pull-down
4 x 8-12
OHP
3 x 8 -12
Barbell curl
3 x 8-12
Flyes
2 x 8-12
Overhead tricep extension (one dumbbell)
2 x 10-12
Ab machine
2 x 8-15

Tips:
Focusing on the muscle.
Contracting and keeping the contraction - squeezing.
Visualizing getting bigger.
Slow, especially on the negative.
Eating a lot.
Getting adequate sleep.
Don't overthink it.

I made it this way because:
- these are my favorite exercises
- I want bigger arms and shoulders
- I don't think I need to focus on my legs that much because I'm fine in that department
- total number of sets per workout = ok
- wanna do this in less than an hour so I won't get a catabolic response
- horizontal pull movements = horizontal push movements
- I'm young, it's not overtraining
- I get rest. I think I do. And I'm busy and can only go 3 days to the gym.

Thanks for the time

 

[switch]

Hi!
So after I've tried some things I decided I want to make a workout plan that suits my wants and likes.

Here it is.

Monday
(at home on this day)
(45 to 75 seconds between exercises)

Parallel pull-ups
3 x max
Military press 8X4
klokoves 8X4
Hanging leg raises
2 x 15-20


Wednesday
(45 to 75 seconds between exercises)
Incline bench press
4 x 8-12
One arm dumbbell row
3 x 8-12
Standing military shoulder press
3 x 8-12
Lying barbell triceps extension
3 x 8-12
Chin-ups
3 x 8-12
BARBELL shrug
8 x 8-12
Ab wheel
2 x 8-15


Friday
(45 to 75 seconds between exercises)
Squat
3 x 6-8
Dead-lift
1 rep X 10-20 sets, never do more than one rep
Calf raises
2 x 10-12
more klokoves or maybe powercleans


Sunday
(45 to 75 seconds between exercises)
Weighted dips
4 x 8-12
Lat pull-down
4 x 8-12
OHP
3 x 8 -12
Barbell curl
3 x 8-12

side bends + sit ups

i modified your workout , cut the crap and went for the cream
the modified is in bold

Tips:
Focusing on the muscle.
Contracting and keeping the contraction - squeezing.
Visualizing getting bigger.
Slow, especially on the negative.

these are all unnecessary horsesh!t. all you need to remember is to go brutally heavy.

I made it this way because:
- wanna do this in less than an hour so I won't get a catabolic response
- horizontal pull movements = horizontal push movements
- I'm young, it's not overtraining -

the catabolic response is pure horsesh!t spewed by faggots who like yoghurt enemas.

the pull=push thing is also a by-product of fvckheaded retards.

overtraining does not exist.only a bonafide retard like riptoe believes in it,
and he has never won any title of worth nor has he trained any athlete of note..

http://en.wikipedia.org/wiki/Mark_Rippetoe#Background
see the lack of any accomplishment whatsoever? just a pile of printed joke-sheets. clearly his armies of internet asshats will flame me

glenn pendlay is another failure of a human being ,america is at the bottom of olympic weightlifting....he is clearly a useless degenerate.
a google search brings no medals , no awards or accomplishments. these asshats have just repackaged old lifting advice and sold it to the myriad of losers on the internet.
https://www.google.co.uk/search?q=a...oAQ&biw=1366&bih=644#q=Glenn+Pendlay&tbm=isch
^not even a mediocre award picture /photograph.
fvck them both.

as for overtraining ,google overtraining and you'll get a pile of stinking horsesh!t second only to the US government's dietary recommendations...
have you read the training manual for the marines? hahahaha its a fvcking disaster.

 

[Purefilth]

im inclined to mostly agree with switch here.

how young are you? I expect that you're in the age range that as long as you train hard and EAT a SURPLUS you WILL GROW MUSCLE.

Incline Dumbell press rather than barbell press too

 

[Pozitron]

Thanks for the imput so far!
I'm 19.
can you explain what's withnall the klokoves? Never heard about it till now and can't find any relevant info on it.
Also, can you explain the 1 rep thing with the deadlift? I'm curious.

Sunday you've cut the overhead dumbbell tricep extensions. Is it becausecit would be too much triceos akreafy from the dips and ohp?

On Monday I can only work out at home and the exercises I've put are kind of the only ones I can do because I only have a pull-up bar and 2 - 10 kg dumbbells (or 1- 20 kg dumbbell if I change the plates)

 

[Pozitron]

So it looks like this now:


Monday
(home)
(45 to 75 seconds between exercises)
Parallel pull-ups
3 x max
Rear felt fly
2 x 10-12
Lateral raises
3 x 10-12
Overhead triceps extensions (one dumbbell)
2 x 10-12
Hanging leg raises
2 x 15-20


Wednesday
(45 to 75 seconds between exercises)
Incline barbell bench press (/dumbbell)
4 x 8-12
One arm dumbbell row
3 x 8-12
Standing military shoulder press
3 x 8-12
Lying barbell triceps extension
3 x 8-12
Chin-ups
3 x 8-12
Barbell shrug
8 x 8-12
Ab wheel
2 x 8-15


Friday
(45 to 75 seconds between exercises)
Squat
3 x 6-8
Dead-lift
1 rep x 10-20 sets
Calf raises
2 x 10-12
Klokoves
8 x 4
(Preacher curl
3 x 8-12
Cable press-down
3 x 8-12
Lateral raises
3 x 12-14)


Sunday
(45 to 75 seconds between exercises)
Weighted dips
4 x 8-12
Lat pull-down
4 x 8-12
OHP
3 x 8 -12
Barbell curl
3 x 8-12
Side bends
2 x 10-12
Sit-ups
2 x 12-15

I still don't know if I should keep those in bold on friday.. I'm inclined to..

 

[Purefilth]

Throw in some Dumbell pullovers on the monday.

You'll thank me for it later when you build up into a beast

 

[switch]

Thanks for the imput so far!
I'm 19.
can you explain what's withnall the klokoves? Never heard about it till now and can't find any relevant info on it.
Also, can you explain the 1 rep thing with the deadlift? I'm curious.

Sunday you've cut the overhead dumbbell tricep extensions. Is it becausecit would be too much triceos akreafy from the dips and ohp?

)

klokov press

http://tnation.t-nation.com/free_on...raining_performance_bodybuilding/klokov_press

http://ironnation.forums3.com/weightlifting-101-f12/klokov-press-t206.html

its basically a snatch grip- behind the neck push press.the klokov press blasts every living sh!t out of your triceps,delts,traps ,rhomboids,legs and midsection.

about deadlifts. only do 1 rep, because i want you to go heavy, as in super heavy on them all the time. if you do more than 1 rep of heavy deadlifts, youll be too tired to do the rest of the workout..

besides deadlift is not a hypertrophy exercise, its POWER exercise which increases your overall strength.

i cut out the dumbells because they are useless for beginners.
you should keep to the barbell.

 

[Pozitron]

Till I saw your quote I didn't thought my spelling was so bad. I was tiping in my phone.

So, Purefilth, I was just about to say that I can't do dumbbell pullovers on Monday because I'm at home but actually, I can

Switch,

Should I start the deadlift from the floor or from the rack? I was thinking on putting weight on the bar while it's on the floor and then deadlifting.

What about Friday? Can I keep what's in bold in my previous post?

And what about Monday?

 

[switch]

deadlift from the rack till you can pull about 80kgs, then switch to deadlifting from the floor.

the bold stuff on friday? you dont need it. isolation movements are used to help any muscle which is lagging behind others in terms of development, a beginner will never benefit from them.
first we'll build your entire body, after that we can correct any minor details that might have been ignored.its like making a statue , first the body then the individual details.

on monday? well you can make some homemade equipment!

buy a cheap sports bag, and fill it with sand,

even better you can get some used tractor tires for FREE from your local tire dealership.

you can also get a water bottle , you know the big blue ones used in the office space? well, get one and fill it with sand, thats 20 kgs (50lbs)

or get a barrel, any barrel but plastic ones are best, and fill it with water or sand, i have a 50kg(120lbs) barrel at home, i lift that before breakfast.

water bottle / sand bag can be used for hack squats, squats, overhead squats , military press, bench press, curls

a barrel can be used for , overhead military press, clean and press , curls, overhead squats (burn baby! BURN!) and barrel lifting (strongman stuff)

a tire can be used for tire flips, sledgehammer conditioning, overhead press, bench press, farmers walk (you stand in the middle hole and walk) etc....

i LOVE the barrel, Buuuuuuuuuuuuuuurn (i know im batsh!t crazy)

 

[Pozitron]

As much as I would want to get a tire or a barrel I can't man. I live in an apartment (flat) so I can't. Look at my last workout posted. Sounds good on Monday? And about that isolation exercises on Friday, does it hurt if I do it?. I'm into working out since .. Years.. It's just that I didn't got rezults and went to a gym just a couple of months ago maybe 4.

 

[Pozitron]

So! Guys!
What do you think now? Something to add or change to this?

Light warm up before each

Monday
(home)

(45 to 75 seconds between exercises)
Parallel pull-ups
3 x max
Dumbbell pullover
3 x 10-12
Hanging leg raises
2 x 15-20


Wednesday
(45 to 75 seconds between exercises)

Incline barbell bench press (/dumbbell)
4 x 8-12
One arm dumbbell row
3 x 8-12
Standing military shoulder press
3 x 8-12
Lying barbell triceps extension
3 x 8-12
Chin-ups
3 x 8-12
Barbell shrug (too many?)
8 x 8-12
Ab wheel
2 x 8-15


Friday
(45 to 75 seconds between exercises)

Squat ( barbell back squat I was thinking!? )
3 x 6-8
Dead-lift
1 rep x 10-20 sets (super heavy)
Calf raises ( seated or standing / barbell or dumbbell? )
2 x 10-12
Klokoves
8 x 4



Sunday
(45 to 75 seconds between exercises)
Weighted dips
4 x 8-12
Lat pull-down
4 x 8-12
OHP
3 x 8 -12
Barbell curl ( straight bar I thought !? )
3 x 8-12
Side bends ( guess it' dumbbells here )
2 x 10-12
Sit-ups ( 2 sets or almost till I'm burned out? )
2 x 12-15

My thoughts are underlined.
Any tips on getting bigger arms with pull-ups (whatever variation it may be)?

 

[DanZy]

You're going to outgrow that monday workout stupidly fast, something has to change.
I prefer working shrugs in the 3-5 rep range and go heavy as fvck. Try it and see what works for you.
Do both seated and standing calf raises, google "Lyle McDonald calf training" and follow what he says.
Don't do side bends, you don't want to widen your waist and that's all those will do. You want a V taper.
Drop the sit ups, they fvcking suck. Monstrously inefficient as well as being somewhat dangerous.

 

[Pozitron]

So? So?
What about the underlined?

 

[Purefilth]

shrugs I do 4-5 sets 20

squats are so diverse you can do them any way you choose I do front and backsquats, barbell
but seriously - 3 sets? is thaat it? for the 40% of your bodys muscle in the legs you're gonna do 3 sets? Fvck that noise. Squat till you puke!

calf raises - Seated AND Standing

curling- you can use any bar

side bends - yup, plates or DB

situps - I dont bother

I do DB pullover and standing pullover for abs - other than that, deadlifts and frontsquats tear 'em up

 

[switch]

dont fret the details just do it. aim for 220lbs on the squat in 6 months time.thats all you need.