Critique my new FBW, created from Total Body Training article

B

betsie2k

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Before all workouts includes 5-10 minutes on either cross trainer, bikes, rowers or running machines. Followed by a few Dumbell Pullovers.

Workout 1

Bench Press
Deadlifts
Bent Over Rows
Military Press
Standing Tricep Extentions
Snatch Cuban Presses

Workout 2

Chest Flies
Single Legged Squats
Military Press
Bent Over Rows
Standing Tricep Extentions
Shrugs

Workout 3

Bench Press
Single Legged Squats
Military Press
Deadlifts
Concentration Curls
Snatch Cuban Presses

-I am doing lots of pullovers because I want to expand my chest because it is small.
-I am doing Snatch Cuban Presses Because I want big Traps and too many shrugs is baaaad.
-I can only do single legged squats because the squat rack is broken at the gym.

I will vary my workout just like it says in the article

If anyone wants to read it here it is:

Testosterone Nation - Total-Body Training

My main goal is hypertrophy

Is my workout good/crap? Please give me advice
 
Your delts are worked in vert push AND pull, so karky's advice is still solid. IMO deadlift first one day, and dead lift again on the third day (not first though); then on the 2nd workout do lunges instead of single leg squats, they're more intense and 'ell make you grow more.

What's up with the only isolation being on the arms? If you want to isolate within a fbw, do it in segments. Isolation 3x a week is crap. Idea:

FBW
Deads (+1 set over every other exercise)
Bench
Rows
MP
SP
Arm Iso: 2 sets curls/2 sets pushdowns

FBW2
MP
Lunges
Pull Up/Pull Down
Flyes
Reverse Flyes
Leg Iso: Curls/Ext. 2 Sets EACH

FBW3
Deads (+1 set)
BP
Rows
MP
SP
Calf/Ab Iso: 2 Sets EACH
 
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Damn Mreik,

I don't think I've seen you give out lifting advice like the above in awhile. Fantastic.

I bet if your delts are lagging, other bodyparts are also. I think most people get in a rush because a bodypart is lagging when they really need it all over. Keep hitting it hard and balance everything and then evaluate in a year.
 
Well I am not really on a strict diet, a few meals are strict but almost everything I eat is within a 'healthy criteria'

Breakfast: Mackeral Fillets, one Pop Tart, Multivitamin and Fish oil capsule
Snack: Tuna Salad Sandwich
Lunch: Can vary whether I am at work or not.
Snack: Tuna and Grated Cheese
Snack: (Beans + Cheese on Toast varying on how much time I have)
Dinner: Usually a decent meal, roast dinner, rice, chicken, spahgetti, pasta, main meal of the day.
Snack: Need to have something quick and healthy here.
Final Snack: ON Weight gainer w/ dextrose + creatine an hour before bed

On workout days I may miss a snack and have a protein shake or two instead

I don't do much leg isolation because I am not that bothered about training my legs, even though I do train them.

Thanks for the advice, what is SP in your post mreik?
 
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Trust me. The more you kill your legs, the more your upperbody will grow. It's all synergistic. I found this fact out later and wish someone told be earlier.

Uhh.. Ever heard of mercury poisoning?? You're supposed to only have 1 serving of tuna A WEEK! I know it seems like a small amount but it's true. Try eggs in the morning, eat more chicken, and throw some lean beef in there once and a while. Drink the weight gainer (until you finish it) PWO, and try some cottage cheese before bed. Work on your diet as hard as you work in the gym, and you'll be amazed.

Really, try it for one month, and watch your body grow.
 
Okay thanks a million for the advice.

Hardly put any weight on this past week I have been a bit ill (and still am) and only been able to eat maintenance calories.

I am going to the gym later today, I will start my new routine now.

I want to go now lol I am excited

Is my diet okay?

What can I have as my second to last snack meal?(the one where it says 'need something quick and healthy here')
Never had cottage cheese, do I drink it?

Any other changes I can make to my diet? or is it okay?
 
Here is an update from going to the gym.

I have just done workout #2 (omg it took me over 2 minutes to find the '#' key!)

Heres how it went:

5 mins on cross trainer- for warm up
Dumbell Pullovers - set of 10,8 with 22kg, then set of 8 6 with 24kg
Military press - set of 8 w/14kg, set of 6, 4 with 16kg
Lunges - didnt do these, wanted to do single legged squats just for one time to see how they went, I found it difficult to balance. sets of 8,6,6 w/14kg db's
Pull Ups - I was **** at these, had to have 12kg assistance lol, did 3x8
Incline Chest Flies - Did set of 10, 8 w/18kg db's, then set of 8,6 w/20kg db's
Reverse Flyes - sets of 8,6,6 w/6kg dbs (these are difficult!)
Leg Curls - set of 8,6,4 with increasing weights
Leg Extentions - set of 8,6,4 with increasing weights

I Will do lunges from now on but wanted to try single legged squats to see how they went.
Todays workout was great, 1 hot woman in there lol
 
where are the pull-ups? or if necessary, lat pulldowns?

bent over rows are great, but we need some vertical pulling. i know pullovers work the lats to a degree, but nothing can really beat pull-ups/chins, especially for bicep development.
 
Yeah the first post is the old workout what I made, then Mreik modified it and made it better.

Here it is now:

Workout 1

Bench Press
Deadlifts (+1 Set of however many bench sets I do)
Bent Over Rows
Military Press
Tricep Pulldowns
Bicep Curls
Snatch Cuban Presses

Workout 2

Chest Flies
Lunges
Military Press
Reverse Flies
Pull ups
Leg Curls
Leg Extentions

Workout 3

Deadlifts (+1 Set of however many bench sets I do)
Bench Press
Bent Over Rows
Military Press
Snatch Cuban Presses
Leg Press
Inverted Sit Ups
 
Oh forgot to ask, how long should I stick to this workout for before changing it?

I am guessing 8 weeks but can anyone enlighten me?
 
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