critique this

  • Artesin

    Posts: 482

    May 08, 2010 6:16 PM GMT
    Would this be overdoing it assuming that each workout has 3 sets with a weight that will hit fatigue by the 7th rep (the aim is 12 reps max) ? They're on separate days of course. Any exercises standing out as redundant, out of order or unnecessary?

    Bench press to push up
    close bench press
    dumbbell flyes
    bar dips
    tricep pushdown
    tri overhead
    military press
    bench dips

    Decline bench
    Incline press machine
    Lat pull downs
    bent over row
    upright row
    dumbell curl- hammer curl supersets
    straight bar curls
    preacher curls
  • UFJocknerd

    Posts: 392

    May 09, 2010 3:17 PM GMT
    What's your goal?

    No squats or deads. There's no legs at all in there dude, and too much arms.
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    May 09, 2010 3:50 PM GMT
    Squats are your best friend, deads a close second. They may suck, but nothing else puts on mass like them, and they are a surefire cure for Chicken Leg Syndrome.
  • Artesin

    Posts: 482

    May 09, 2010 6:15 PM GMT
    Thats because those routines are for back/bicep and chest/tri my leg routine is solid and easiest to design. Already doing 4 sets of squats and deadlifts back to back on leg day but I don't have chickenleg syndrome anyway, thats where the majority of my weight is coming from.

    Wanting to feel like I cant drive when leaving the gym is my goal, looking to put on mass. Probably another 15-20 lbs, hit 180-185.
  • UFJocknerd

    Posts: 392

    May 09, 2010 6:17 PM GMT
    Post the entire plan, and your planned diet.
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    May 10, 2010 5:33 AM GMT
    Your chest/triceps day is kinda weird. It's all triceps exercises, and one chest exercise. Close grip bench press emphasizes the triceps, and partially the chest. Dips aren't mass builders for the chest, and they emphasize the triceps also. Dumbbell flies are cool for pump sets, but shouldn't be your main chest exercise. Military press hits the shoulders and partially the triceps. Same with your biceps/back day.. Not sure why you're doing chest on this day, and not on your chest day. Shrugs? That should be on your shoulder day.

    Anyways, this routine is way too much. Working out till exhaustion is a myth. You should pick a weight and rep range that allows you to properly fatigue your muscles. At the end of your workout, your muscles should be hard and pumped. If you feel like passing out and can barely drive home, then you're probably overdoing it.

    Keep it simple. Pick two or three exercises per muscle group. One (or two) compound movements, and one (or two) isolation movements.. Basically 5 total exercises. Don't spend all day at the gym.

    incline dumbbell chest press
    flat barbell chest press
    triceps pushdown
    skull crushers (or triceps extensions)

    lat pulldowns
    bent-over row (or one-arm dumbbell row)
    barbell curls (or EZ curl bar)
    dumbbell curls
    close-grip pulldowns (palms facing you)