Critique My Workout Plan

W

Wankel

0
OK here it goes...

I'm 20 years old, 5'10''/1.78m 147lbs/67kg, and I'm just now starting to work out. I've been athletic my whole life (Varsity soccer and tennis all through high school), but my only experience with strength training has come from calisthenics-type exercises relating to my sports.

I have a pretty low body fat percentage (maybe like 12%?), but not much muscle definition. My goals with working out are to get larger and more toned, but not huge. Think more like Fight Club than Terminator.

I've looked around at several workouts people have come up with, and come up with what I think will work well for a full body workout. I had trouble judging the right balance of sets vs. reps...

Monday:
Squat 4x8
Pull up 3xMAX
Dragon Flag 3x12
Dumbbell Fly 3x12
Seated Row 3x12
Triceps Extension 3x8/arm

Wednesday:
Dumbbell Lunge 3x8/leg
Oblique Twist 3x12
Dumbbell Lateral Raise 3x8/arm
Biceps Curl 3x8/arm
Calf Raise 3x12
Dead lift 3x8

Friday:
Squat 4x8
Dip 3xMAX
Push up 3xMAX
Hover 3x1 minute
Hamstring Curl 3x12
Bent-over Barbell Row 3x12


*each workout followed by 30 min of cardio (treadmill/track or elliptical)*

One other question I have is: are there any differences between focusing on one muscle group per day or doing a little bit of everything each workout (like what I have)?

Thanks for the help, everyone.
 
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I like to divide my body parts into different days of the weeks and not do a circuit type of training like you are doing. I think your routine is good to start off for the first few weeks to get back into things or for maintaince but in term of muscle development, I break it up into different muscle group, for you for example I would go:

M- Chest / tricep / abs
W- legs (hamstring, calves, quard)
F- Back, bicep, shoulder, abs

I do like that you follow each weight session with 30 minutes cardio.
 
Wankel said:
OK here it goes...
Think more like Fight Club than Terminator.
Click to expand...

1st off brad pitt in fight club was skinner that a pencil but just had like 0% body fat to look like that. Arnold is BA so why not wanna look like him??

Well first off dont worry about reps and sets right now. 3x10 on all ur lifts will do you for the first few weeks.

The routine you posted is not that bad. But here are a fee things to work in..
1. Deadlifts once per week(keep the squats too)
2. Military Press. Its GREAT for the shoulders and upper chest
3. Good Mornings. You dont have to do them but look in to them b/c there are very good for the lower back
4. Skull Crushers. Great for adding mass to the triceps

Other questions??
 
Looks like a pretty decent routine other than that there is not a single vertical push.
Add in military press or some kind of shoulder press otherwise you are setting yourself up for a major weak point.

Also, not sure why you have dragon flags. I don't know what you call dragon flags, but REAL dragon flags take immense strength, and if you don't have a lot of muscle, I doubt you can do 1, let alone 12
 
Limestix -- OK that video isn't what I thought dragon flags were. I guess I had in mind straight leg lifts, bending from the waist. A friend of mine who works out said they were good for core work. (I just tried a *real* dragon flag, and managed four...)

Excder -- I have deadlifts on Wednesday. Did you mean I should add one more time per week?

So I'll add military press one day. Would you recommend the skull crushers in addition to the triceps extension and squats I'm already doing, or as a better exercise to replace them?
 
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oops, didnt notice u already had it. OK, well IMO the rep range/set range for squats and deads is different than other lifts. I know i said 3x10 up there ^^ and u should still do that lol but for D and S i do like 5-5-5-3-3 or 8-6-4-4-1 or 5-5-5-5-5. There big compounds so do them heavy and each set go up in weight.

Well, i mean you could do either one(D and S) more than once a week if you really, really want, but i say dont.

And yes for the tri Q. For my tri's i do skull crushers and floor press(in addition with bench) that gets em done right. Nothing wrong with dips but my elbows scream when i put my body weight on them
 
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