Critique my workout?

  • Posted by a hidden member.
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    Feb 02, 2011 10:28 PM GMT
    All exercises are 3 sets of 8-12 reps (failure occuring somewhere between that 8-12)
    Note: the lack of leg exercises is due primarily to the sport I play. Since I practice/play 6 days a week, I cannot afford to have extremely tired legs.

    Day 1- Shoulders/Abs
    Military Press
    Arnold Press
    Side Lateral Raise
    Bent-Over Lateral Raise
    Combo of Ab exercises (suggestions here would help too)

    Day 2- Biceps and Triceps

    Preacher curls
    Rope Hammer Curls
    Barbell Curls
    Incline Curls

    Narrow Grip Bench Press
    Overhead extensions
    Superset of Press Downs/Pull Downs
    Dips

    Day 3- Chest and Back

    Barbell or Dumbbell Bench
    Incline Bench
    Cable Crossovers
    Regular or Incline Flyes
    Decline Bench (sometimes)

    Bent-over Barbell Row
    Close-grip Lat Pull down
    Wide Grip cable rows
    Hyperextensions
    Dead Lifts

    Thoughts/Comments?
  • Posted by a hidden member.
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    Feb 03, 2011 2:31 AM GMT
    If you're only going three days a week, why not just combine chest/triceps and back/biceps?
  • Posted by a hidden member.
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    Feb 03, 2011 1:08 PM GMT
    I should clarify-
    Day 1- shoulders abs
    Day 2- bis tris
    Day 3- chest back
    Day 4- Off
    Day 1....
    Day 2....
    Day 3...
    Day 4 Off
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    Feb 08, 2011 1:14 AM GMT
    *bump*

    really wanna get some of the RJers' opinions.
  • slimnmuscly

    Posts: 541

    Feb 08, 2011 1:31 AM GMT
    You don't mention what your goals are, but if you're trying to put on muscle, you're missing out by not doing legs. Squats impact your core as well as your legs and boost testosterone levels, which leads to overall muscle growth. I can understand about not wanting to exhaust your legs, but maybe you could try doing a light leg day or at least tack on squats to your shoulder day.
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    Feb 08, 2011 1:33 AM GMT
    What? No leg work? Chicken legs? No reverse flies? No calf nor forearm work?

    Golly, what sort of "sport" are you involved in?

    A big F for you.

    You can't afford extremely tired legs? What? Tell that to Lance Armstrong or a college football player.

    Sounds like there's a case of weeny-itis going on here.

    What? Are you in the Wheelchair Olympics? Sheesh. Handicapped bodybuilding?

    This your new motto, Sweet Pea?

    http://www.metroplexwebs.com/realjock/legs_are_gay.mp3
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    Feb 08, 2011 1:35 AM GMT
    slimnmuscly saidYou don't mention what your goals are, but if you're trying to put on muscle, you're missing out by not doing legs. Squats impact your core as well as your legs and boost testosterone levels, which leads to overall muscle growth. I can understand about not wanting to exhaust your legs, but maybe you could try doing a light leg day or at least tack on squats to your shoulder day.


    Good Idea. I will definitely do that. I will have to time it so I don't risk impacting any games. Thanks
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    Feb 08, 2011 1:38 AM GMT
    chuckystud saidWhat? No leg work? Chicken legs? No reverse flies? No calf nor forearm work?

    Golly, what sort of "sport" are you involved in?

    A big F for you.

    You can't afford extremely tired legs? What? Tell that to Lance Armstrong or a college football player.

    Sounds like there's a case of weeny-itis going on here.

    What? Are you in the Wheelchair Olympics? Sheesh. Handicapped bodybuilding?


    Somewhat immature but I will take what I can out of your response. As a volleyball player, I do an immense amount of jumping. Having tired legs would effectively diminish my vertical during my season and important matches. When I am out of season, I definitely do work my legs.

    How often does Armstrong race? College football players play one match a week, whereas I have 2-5 depending on my schedule.
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    Feb 08, 2011 1:39 AM GMT
    That's a crock. What a piss poor excuse.

    Lifting on legs will IMPROVE your vertical jump. DOH!

    I weighed 190 pounds at 5'5" in 1998, and rode my bike every day, and did squats, and had a resting heart rate of 43. I never noticed tired legs once. I did notice exceptional endurance.

    Your excuse for being too lazy to do legs is lackluster at best.

    When I train for a show... I do 2 bouts of HIIT at 150 to 170 bpm...and...I'm not just strong, but, lean, too.

    9730_176046.jpg

    You need to start getting honest: you're lazy.
  • Posted by a hidden member.
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    Feb 08, 2011 1:42 AM GMT
    chuckystud saidThat's a crock. What a piss poor excuse.

    Lifting on legs will IMPROVE your vertical jump. DOH!

    I weighed 190 pounds at 5'5" in 1998, and rode my bike every day, and did squats, and had a resting heart rate of 43. I never noticed tried legs once. I did notice exceptional endurance.


    In the long run, yes it does increase my vertical. However, I do not have the proper amount of rest on a consistent basis to reap the benefits of a heavy leg lifting day. I will start doing a lighter one tomorrow.

    I never said I was too lazy to do legs.