My new workout, Fil check this out!!

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patesguy

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This is mostly based on information given to me by Fil. But i would like some feedback from anyone! This will be started in about 6 weeks after my circuit training is done so we have alot of time to tweek it...

It is all based on 4 sets at 12 reps a piece. I am looking to build some muscle tell me if this looks good.

Day 1

Chest
Bench 4x12
Incline Press 4x12
Flys 4x12
Cable Cross overs 4x12

Tris
Push downs 4x12
Skull crushers 4x12
Kickbacks 4x12
Close-grip Bench 4x12


Day 2

Back
Deadlifts 4x12
Pulldowns 4x12
Rows 4x12
Shrugs 4x12

Bis
Preacher Curls 4x12
Incline Curls 4x12
Straight bar curls 4x12
Cable curls 4x12



Day 3

Legs
Squats 4x12
Lunges 4x12
Calf Raises 4x12
Leg Curls 4x12
Leg Extentions 4x12

Shoulders
Military Press 4x12
Front Raises 4x12
Side Raises 4x12
Bent over Raises 4x12

Please Give me your feedback! Thanks!!
 
Heh, I'm flattered that you're using my advice, but I'm really more on the nutrition side of things than the routine side of things :) All in all it looks good to me, except that I personally reserve legs for their own training day since they're such a relatively large muscle group.

Of course, since you're circuit training you probably know the value of alternating upper-lower body workouts. In any case, it's all good.
 
Fil said:
Heh, I'm flattered that you're using my advice, but I'm really more on the nutrition side of things than the routine side of things :) All in all it looks good to me, except that I personally reserve legs for their own training day since they're such a relatively large muscle group.

Of course, since you're circuit training you probably know the value of alternating upper-lower body workouts. In any case, it's all good.
Click to expand...


Nutrition is actually the least of my worries... Ive been eating clean and healthy for about 3 weeks now and i feel great!! im even starting to like tuna a bit! (with lots of hots sauce!) and the peppers, carrots, snow peas, and celery has been good! Ive been eating a bit of cheese for snacks and almonds (never more then a handful) and healty granola bars and oatmeal! oh yea and lots of chicken and lean meats. Ive lost about 10 lbs in 3 weeks and i cant wait to lose more!

I know for bulking i will need to eat more calories and more protein... but so far so good!
 
It almost looks like a push/pull/legs routine except you threw shoulders with legs.. which might not work as well. When you do military presses you use your triceps a good amount as a secondary muscle, and then you would go back to your day one workout where you are actually isolating tri's and using them in 2 of 4 chest exercises. My advice, lose the kickbacks and flyes, and add military press and side/front raises (2 sets of each for X number of reps). Then you will have

DAY1
Chest/Shoulders/Tri's (I know this is a big group)
DAY2
Back/Bi's
DAY3
LEGS(Alone, like Fil would like to see :) lol)

And if I'm thinking of the right exercise, I thought bent-over raises would go on back day.
 
I just saw this post today and decided to try the Day 2 workout (except without the pulldowns, and all bicep exercises were the normal dumbell curls with twist). It seems to be one of those ones that plays havoc with your nervous system (if that's the right term to use), and I was wondering the following:

When working out, are you supposed to do 1st set of all exercises, followed by 2nd set of all exercises. Or are you supposed to do all sets of one exercise, followed by all sets of the next exercise etc?
 
In circuit training, which is what he says he's currently doing, you would jump from one exercise to another exercise in rapid succession. When you're working different parts of the body this is great because it wildly alters your blood flow, and kind of "flushes" the system. Makes you very versatile, strength and conditioning wise.

What he's going to be doing looks less like that and more target-oriented for muscle growth. More of a "bodybuidling" working than a "fitness" workout.
 
this is a more advanced system, with the same sort of goal in mind. It is this way to utilize the percentages of different fibers in the different muscle groups, and the range of motion used in each exercise. this is not a 100% accurate but it's alot closer to what you had, using diffent sets and reps for different muscles will increase optimal hypertrophy/ development in all areas weather it's for strength, endurance, power, or size. usally I don't like changing other peoples workout's cause it takes a while to look through everything.
Day 1

Chest
Bench 5-6x8-12
Incline Press 3-5x7-10
Flys 3-4x6-12
Cable Cross overs 5-6x8-12

Tris
Push downs 3-4x6-10
Skull crushers 6-8x6-12
Kickbacks 3-5x6-10
Close-grip Bench 3-5x6-8


Day 2

Back
Deadlifts 6-8x6-10
Pulldowns 6-8x6-10
Rows 4-5x8-12
Shrugs 3-4x12-15

Bis
Preacher Curls 3-5x6-10
Incline Curls 3-4x10-14
Straight bar curls 4-6x6-8
Cable curls 5-6x6-10


Day 3

Legs
Squats 6-9x6-10
Lunges 2-4x12-15
Calf Raises 5-7x12-15 / 2-3x25-45 (you would switch with this one)
Leg Curls 2-3x10-15
Leg Extentions 2-3x10-15

Shoulders
Military Press 5-8x8-10
Front Raises 6-8x6-8
Side Raises 4-6x8-12
Bent over Raises 3-4x6-8
 
I like the sound of that! like i said it wont be for another 6 weeks so im going to keep asking questions to get a good workout that i am going to enjoy and see results...
 
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