critique my fbw....

J

jumpmanbsktbll

0
Heres a FBW I recently put together after weeks of research. Ive been lurking on this site for a while just trying to gather all the info I can before I actually hit the weights. I will be using all free weights by the way. Comments and suggestions are welcme.

bench: 3x10
bent over barbell rows: 4x10
lateral dumbell raises: 3x8-10
standing barbell curls: 3x15
dips: till failure
pullups:3-4 till failure
squats: 6x6
crunches
reverse crunches
How often should I increase my weight? Ill be doing this workout 3-4 times per week. Comments on sets and reps are welcome as well.
 
seems pretty solid, good amount of compound exercises. Are you aiming for size or strength? 3-8 reps usually encourages strength while 8-12 is more for size.
 
Is that the order your workout it? If so I would recommend moving your squats first, as they are in most peoples opinions the most important lift you can do, except for maybe deadlifts, and you therefore want to have the most energy to do them. I would also move dips and pullups before your lateral raises as they are also compound movements that need more energy.

In general, your workout should go from General to Specific lifts (compounds to isolations)

You may also want to consider having 2 separate FBW's so that you can incorporate deadlifts into your routine, which are very important for overall strength and mass.

And as far as increasing weight goes, do it as often as you can while still maintaining proper form and the ability to complete all your reps. One mantra that is tossed around sometimes is "do something new in every workout" i.e. add more weight, reps, etc.

Good luck.
 
This goes without saying for some people, but do you have your diet worked out? Make sure you are eating enough for your body to add tissue. Without that, you can do anything and not build muscle mass.

I agree with what amp said, make sure you put compound lifts before isolation, such as pullups before curls.

Also, I would absolutely make more than one workout. You work bench and then dips afterwards, why is that? You have already hit the chest, why not put those 2 lifts in different workouts? Variation is helpful, hence why it's nice to have 2 or 3 different workouts that you are performing each week.
 
Actually, that isnt the order I plan on doing the workout. I just happened to put them in that order. So, are you saying I should use that as one of my workouts, and create like 2 others and alternate each week. Oh, and my diet is good. I want to get some strength and size.
 
jumpmanbsktbll said:
Heres a FBW I recently put together after weeks of research. Ive been lurking on this site for a while just trying to gather all the info I can before I actually hit the weights. I will be using all free weights by the way. Comments and suggestions are welcme.

bench: 3x10
bent over barbell rows: 4x10
lateral dumbell raises: 3x8-10
standing barbell curls: 3x15
dips: till failure
pullups:3-4 till failure
squats: 6x6
crunches
reverse crunches
How often should I increase my weight? Ill be doing this workout 3-4 times per week. Comments on sets and reps are welcome as well.
Click to expand...


i would suggest trying a 10*3 for the pullups if you can't get enough to do something like a 3*10
 
I think they are referring to making 3 different fbw incorporating different exercises to mix things up. Personally, I think there are two many exercise for one workout in your current plan.

Maybe try:

W/O 1
Squats
Lunges
bench rows
pullups
shoulder press
Crunches

W/O 2
Deadlifts
Step-ups
incline dumbell bench
Bent over rows
chinups
push press
reverse crunches

etc etc.....

or alternatively, you might want to try an upper/lower split.
 
I recommend doing all your chest, tricep and shoulder exercises on the same day because doing a bench press involves all of those muscle groups.

I also suggest doing reverse crunch before regular crunches.

finally allow at least one day of rest for each muscle because overtraining will cause injury.

As you progress you will want to switch up the number of reps and the exercises you do.
A few more you could add using only dumbells is hammer curls for biceps, tricep extensions and side bends to work your obliques.
 
You must log in or register to reply here.
Back
Top