My workout (need serious critique)

C

chiquita1

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:rolleyes: Hi guys, here's my workout routine, im not sure if this is a good beginner, kindda intermediate one . But, id like to see ur opinion ( especially on the leg area, coz as u can see im training quads, and hams/glutes, once ,maybe twice per week only)

Monday: quad dominant
Tuesday: off
Wednesday: Ham/Glute dominant
Thursday: shoulders/chest..
Friday: quad dominant
Saturday: off
Sunday: Ham/Glute dominant
 
Quad dominant (leg press, hack squat, leg extention)

Ham/glute dominant (SLDL,lunges, leg curl)

Upper body( still not defined)
 
:rolleyes: well the thing is, the press is giving me good results so far :rolleyes:

and i dont know were to stick it in my routine anyways, coz ive been having good improvement with the press, increasing the weights, so i dont want to replace it with the squat, having to start from almost no weight at all.
I could put after the leg press and replace the hack squat, but after 5 sets of the press im in no condition to squat enough.
I know i should had started squatting from the beginning, but i started with the press, and its been a while now, so i would feel strange to leave the press and start squatting from zero.
 
yeah i guess ur right, but keep in mind the H and the B are way different lol. :D

What is ur quad routine newf ? (if you follow one)

Ah another question, my back and traps are really weak, should i strenghten them before starting squatting or the squat itself will do it.
 
Quads-Bulgarian squats, hack squats, front squats
Hams/glutes-RDL, deadlifts, good mornings, wider stance squats

The squat will work in some ways to strengthen your upper back. I'd suggest hammering your lats and traps with rows, lat pulldowns or chins/pull ups, wide grip upright rows to the chest, and power shrugs.

Keeping the elbows under the bar will help to maintain a more upright position. Point your feet outward and check out a variety of stance widths. Box squats (you don't always have to use a box, anything you can sit back on will work fine) help a lot of trainees to get their squat form down.

I actually think that your set up is a bit much on the legs and posterior chain. I'd actually suggest moving to an upper/lower split. You'd have two upper body days and two lower body days and have one of your lower body days a quad dominant or the other day a hip dominant.
 
chiquita1 said:
yeah i guess ur right, but keep in mind the H and the B are way different lol. :D

What is ur quad routine newf ? (if you follow one)

Ah another question, my back and traps are really weak, should i strenghten them before starting squatting or the squat itself will do it.
Click to expand...

I usually do one hip and quad domiant excercise every workout. I perform 6 compound excercises per session. I really enjoy it.

Eg

Day 1 - Front squat, Deadlifts
Day 3 - Back squat, SLDL
Day 5 - Good Mornings, Step ups
 
evolution said:
I actually think that your set up is a bit much on the legs and posterior chain. I'd actually suggest moving to an upper/lower split. You'd have two upper body days and two lower body days and have one of your lower body days a quad dominant or the other day a hip dominant.
Click to expand...

yeah ur right evolution, as a matter fact im just starting training my upper body, coz at first i wasnt that enthusiastic about it lol .But since i couldnt handle much weight on my "SLDL-kindda romanian" ( my arms got tired before my hams) i decided to do it.
 
Alternate.
 
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