Rate my Workout Scheduel

[PeterNorthisawesome]

Since hiring a professional trainer is expensive in my town I would like u guys to quickly rate and add any suggestions to my work out routine. Right now I'm 6ft 175 pounds, my goal is to gain and become 180-200 pounds for baseball, football and basketball next year.

- I am going to workout every other day since working out everyday will strain my muscle. After working out for 8 weeks I will rest for 1 week to prevent over training. I already take multi-v everyday but any specific recommendations will be appreciated.

Workout Day

- Warm up, strech
- Squats 200 pounds, 8 rep 3 sets.
- Dead Lift 200 pounds, 8 rep 3 sets.
- Bench 200 pounds, 8 rep 3 sets.
- Bicep curl 40 pd 8 rep 3 sets.
- Dips 30 rep, 3 sets.
- Lever Leg extension 100 pd, 30 rep 3 sets.
- Special weighted 50 pd sit up routine.
- Verticle airlift program III.
- Cooldown, strech.

Rest Day

- At least 8 hours of sleep, eat lots, take multi-V, strech and take a bath or long shower.

 

[Monkey]

I suggest you try that routine first, wait 1 day like you say then ask your body to do it again - It won't be happy!

 

[semag]

eat eat eat.

your squat dead and bench should definitely not be the same wieght, or it won't be for long.

Don't do them all on the same day.

too many exercises per day

 

[dirtysanchez]

I don't like that routine, especially since you are training for sport and such.

I would change the routine to either an upper/lower, push/pull/legs or westside barbell style/variation routine...like Westside For Skinny Bastards by Joe Defranco
#1: http://www.defrancostraining.com/articles/archive/articles_westside.htm
#2: http://www.defrancostraining.com/articles/archive/articles_westside2.htm (weekly schedule including sprint training and GPP workouts)...

I would also set up a sprinting program, especially since you're bulking, you'll find that if you DON'T train you will get ALOT SLOWER (trust me this happened to me). This link will give you some basic information: http://www.athletes.com/fun/keats7.htm

Do sprint training on the days you do weight training (try and do it 3 times per week) and GPP (General Physical Preparation) on your off days, which will help your recovery, increase your work capacity (which in turn will allow you to get stronger, and be in better cardiovascular shape for sport). For GPP you can do stuff like bodyweight circuits with low intensity plyos and calisthenics (e.g. http://www.bodybuilding.com/fun/henkin17.htm OR http://www.t-nation.com/readTopic.do?id=468125 - much harder), Medicine ball circuits (e.g. http://www.dragondoor.com/articler/mode3/163/), sled dragging, or strongman-like circuits (see defrancos site for more info)

 

[Lifeforce]

I would definatly have more rest days if you are going to do that routine. Working out once every four days I think would be better for you.

 

[PeterNorthisawesome]

Thanks guys for useful inputs, I'll revise my routine then come up with a new one in a few days so I can start working out again on Monday.

 

[CrizzleGA]

That is a horrible routine... to many exericses for one day no way you will be able to perform at all those exerices's to the top of your performance. If you are looking for a full body routine here is the one I came up with and am currently using now.

Monday
5x5 Deadlift
5x5 Seated Shoulder Press
3x8 Flat Barbell Bench

Wensday
3x8 Front Squats
5x5 Weighted Hammer Chins
5x5 Weighted Dips

Friday
3x8 Back Squats
5x5 Incline Dumbell Bench
5x5 Tbar Rows

Sunday
3x25 Pushups
3x25 Crunches
15-20 Minute Heavy Bag Cardio

 

[PeterNorthisawesome]

Ok so i visited the site and some other sites and came up with this new one. I mostly copied from unskinnyguy.net

Monday / Max Effort Upper Body

A. Max Effort Lift / Max set of 3-5 reps.

- Barbell floor Press

B. Supplemental Lift / 3-4 Sets of 6-10 reps.

- Flat dumbbell bench press (palms in or palms forward.)

C. Horizontal Row / 4 sets of 10-15 reps.

- Bent-over dumbbell rows.

D. Upper Back / 2-3 Sets of 12-15 reps.

- Bent-over dumbbell rear delta fly.

E. Weighted Abdominal Exercises / 3-4 Sets of 8-15 reps

- Dumbbell Russian twists.

Wednesday / Lower Body

A. Max Effort Lift / max set of 5 reps

- Straight Bar Dead-lifts.

B. Unilateral Movement / 3-4 sets of 8-15 reps.

- Barbell single leg squats.

C. Hamstring / Posterior movement

- Leg curls

D. Grip training / 3 sets of timed sets.

- Plate pinch gripping

Friday / Repetition Upper Body

A. Repetition Lift / 3 set of max reps / 60 sec per set.

- Barbell Bench Press / Bodyweight Dips

B. Supplemental Lift / 3-4 sets of 5-10 reps

- Dumbbell triceps extensions

C. Vertical pulling / Pull ups 4 sets of 8-12 reps

D. Barbell or dumbbell shrugs / 3 sets of 10-15 reps.

E. Alternate dumbbell curls

F. Stomach Circuit training

MONDAY – MAX-EFFORT Upper Body lift
TUESDAY – Cardio, skillz training
WEDNESDAY - – REPETITION Upper Body lift
THURSDAY - Cardio, skillz training
FRIDAY – Lower Body lift
SATURDAY- Cardio, skillz training
SUNDAY – Off maybe light cadio and streching.

 

[dirtysanchez]

Looks pretty much like Defranco's WSFSB. I'd swap the days for Repetition Upper and Max Effort Lower, so your upper body has more time to recover, otherwise it's fine.

Remember to keep rotating the exercises, don't just stick with the same ones, every 2-3 weeks change them up...

 

[brucevangeorge]

No curls. What are curls going to do for you? Not much, you want more mass on the biceps? Do weiged chins or rows (cable row machine).