Critique my workout please.

P

patesguy

0
Hows this look. I will be doing a bit of cardio as well mostly on off days...
Im looking to keep my muscle and maybe put on a bit, but lean down a bit as well... like 10lbs or so...

3 sets of 8-12... 65-75% of 1RM...

Day 1 - Chest/Bis

Dumbell Press
Incline Bench Press
Dips

Reverse grip EZ curls
Barbell Curl
Preacher Curls

Day 2 - Legs and Shoulders

Squats
Lunges
Calf Raises

Barbell Press
Plate Lifts
Barball Shrugs

Day 3 - Back/Tris

Deadlift
Pull-ups
Close grip Pulldowns
V-bar Rows

Skull Crushers
Seated Tri Extention
Pushdown (Reverse grip)


Thanks in advance!
-patesguy
 
Looks pretty good to me. You might want to do some bentover rows in place of some of the back excercises every now and then. Try to change the rep scheme also but it should be fine for a while. Take 1min breaks considering your doing 18sets per workout. Try to keep workouts around the 45 to 60min range. Preferly the lower range.

Change around excercises and rep scheme every 4 weeks Minimum.
 
this workout will only last 4 weeks. then i move into a mass building phase... any suggestions for that? i really cant get any straight answers...
 
You won't get any straight answers dude because there are many different theories. That routine should produce muscle gains. I personally finished my first total body workout a few hours ago. I'm trying this style for 8 weeks. I will do 3 session per week thus hitting every major muscle group 3times a week. Great workout and sweat. No sitting down that's for sure lol
 
Couple things...

Day 1 ~ Dips is a tricep exercise

Day 2 ~ Barbell Press is a chest exercise (unless you're thinking of military/shoulder press) What are plate lifts?

Day 3 ~ Get rid of Close Grip Pulldowns and try a High Cable Row

If you find the exercises you like you can keep them and do somethign like
Weeks 1-4 (or plateau): 3 sets of 10-12 Reps @ 4-2-2 Tempo
Weeks 5-8 (or plateau): 4 sets of 8 Reps @ 2-0-2 Tempo
Weeks 9-12 (or plateau): 3 sets of 8,10,12 @ 3-2-1 Tempo

But newf's right, just toy around with various people's ideas and see what works best for you... I mean after all, we're all designed/react differently...
 
hm.. im thinking mayb on mondays u should do Chest and Tris instead of Chest and Bis because when u do chest u work your tris so why not do it in the same day, and same with back, do bis with back because those 2 body parts go together.
 
Dips can be used as a chest exercise if done properly... there are different styles, the one i will be using will be for the chest in which you lean forward and put the emphasis on the muscles of the chest...
 
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