Yet Another: Workout Critique

[Stud]

Monday:

Legs

Squat
Leg ext
Leg curl
calf raises

Tuesday:

Chest:

DB Bench
DB incline bench
fly

Back:

compound row
db row
pullup
pulldown

Wednesday

Arms:

Hammer curls
Dips
Preacher curls
skullcrusher
shrugs

Thursday

Legs again

i do cardio 20 minutes 3 times a week. Abs 2-3 times. I know i should space my workouts out but i only have access to the gym those 4 days. i went from 168lbs at the middle of december to 180lbs now. Im interested in taking the next step in increasing my muscle. my goal is around 200lbs with a low bodyfat. im looking to accomplish this by august/september time frame. i know my diet needs some work with the sweets, etc. im looking to the threads by warboss, salvatore, etc for some help with that. any tuneups for the workout portion?

 

[Warboss Alex]

Has some good ideas, but you're overtraining lats (4 exercises which all hit them), there isn't really any need to do leg extensions after squats, there is NO need for a dedicated arm day (leave that for bbing.com) and um, where are the deadlifts? chest and back together isn't a good idea either.

Like I said, good ideas but could do with some modifications.

Monday

Squat
Leg curl (pullthroughs or sumo leg press are a better choice though)
calf raises

Tuesday

DB Bench
DB incline bench or fly
Dips or skullcrusher

Thursday

Deadlift
Any row or pullup/down variation
Preacher curl
Hammer curl

See, you had the right idea, just needed a little switching around. You can have Wednesday off

 

[Stud]

appreciate the corrections. i take it that the cardio and abs were fine?

how long should i stay on this routine? my health prof said that about every 4-6 weeks the body adjusts to the workout and you should switch up excerises.

this summer i will have normal(every day) access to the gym, so should i stick with this routine or what?

can you point towards a website, preferably with video or something that shows excersises in motion? i've never heard of pullthroughs and sumo leg press and truthfully, i dont think i've ever done deadlift.

thanks for the pointers.

 

[Warboss Alex]

HERE YA GO:

appreciate the corrections. i take it that the cardio and abs were fine? YEP, I'D DO A WEIGHTED AB EXERCISE ON LEG DAY AS WELL BUT ONLY IF YOU FEEL THE NEED

how long should i stay on this routine? my health prof said that about every 4-6 weeks the body adjusts to the workout and you should switch up excerises. 4 WEEKS IS BARELY LONG ENOUGH TO JUDGE WHETHER A ROUTINE WORKS OR NOT, AND IT'S THAT THINKING THAT ENSURES FAR TOO MANY GYMGOERS STALL OR GAIN NOTHING, BECAUSE THEY TRY TO KEEP 'SHOCKING THEIR BODY' WITH NEW ROUTINES - THE ONLY SHOCK YOUR BODY NEEDS IS MORE WEIGHT ON THE BAR ON COMPOUND EXERCISES; WHEN YOU STALL ON AN EXERCISE CHANGE IT BUT YOU COULD PROBABLY FOLLOW THAT ROUTINE FOR A LOOOOOOOOOOONG TIME, JUST CHANGING EXERCISES AND SETS/REPS WHERE NECESSARY

this summer i will have normal(every day) access to the gym, so should i stick with this routine or what?
STICK WITH THIS ONE, LESS IS MORE

can you point towards a website, preferably with video or something that shows excersises in motion? i've never heard of pullthroughs and sumo leg press and truthfully, i dont think i've ever done deadlift.
EXRX.NET

thanks for the pointers.
NO PROBLEM.

 

[Stud]

what rep ranges should i be lookin for each exercise?

thanks again.

 

[EFFORT]

Monday

Squat- 2x5-6, 1x20
Leg curl (pullthroughs or sumo leg press are a better choice though)2x10-15
calf raises- 2x15 or 1 rest paused set

Tuesday

DB Bench - 2x6-8
DB incline bench or fly- 2x10-12
Dips or skullcrusher - 2x10-12

Thursday

Deadlift- 1x10
Any row or pullup/down variation - 2x8
Preacher curl- 1x10
Hammer curl- 1x10

 

[Warboss Alex]

Monday

Squat- 2x5-6, 1x20
Leg curl (pullthroughs or sumo leg press are a better choice though)2x10-15
calf raises- 2x15 or 1 rest paused set

Tuesday

DB Bench - 2x6-8
DB incline bench or fly- 2x10-12
Dips or skullcrusher - 2x10-12

Thursday

Deadlift- 1x10
Any row or pullup/down variation - 2x8
Preacher curl- 1x10
Hammer curl- 1x10

EFFORT has it spot on, although add a shoulder movement to Tuesday, I completely for got, 1 x 10-12 is fine.

 

[Stud]

i really appreciate your guys suggestions. this program is a significant workload dip from what am doing now. now i am making pretty good gains and i am doing a lot of compound lifts. could one of you explain why this particular program is going to help me achieve my goals more efficiently than the program i am currently on? i also take it that with this light of a workload i need to seriously increase my food intake to increase gains?

 

[EFFORT]

I think you'll change your mind after monday and remeber less is more

Make sure your doing your warm ups as well, for the squats warm up to that 2x5-6 set. Then for the 20 repper...i'm assuming its your first time so it'll take some experimenting to get the correct weight to use. If you pick a weight and it turns out u can get more than 20 just keep on cranking out reps until your about dead (if that means 50+ reps so be it) then the following week you'll have a better understanding of what weight to use.

Warm up for the bench press, deadlift and rows as well. Your first exercise on each day are your main lifts then the rest are accessory work, the accessory work is not to failure you should have reps left in you after your final set.

and your food intake should be high regardless of the routine, everyday is a growth day

 

[mrRuckus]

http://www.bodybuilding.com/fun/core_feb_6.htm has 2 pictures of a guy doing pullthroughs.

That's all i could find when i googled... doesn't have it on exrx.net.. glad i read about those because my gym is poorly set up for hamstring stuff. Even the leg press machine's is weirdly angled and doesn't allow for good sumo presses.