New workout plan.. COMMENT PLEASE!!

A

Azn_Drag0n

0
Ok i decided on this workout template from

My workout days during the week is as following:
5 days a week
XABCABX,XCABCAX,XBCABCX
Pull/Push/... programs only

Workout A: Pull

Back (Lats)
Deltoid (Side)
Back (General)
Trapezius (Upper)
Deltoid (Rear)
Biceps
Brachialis
Brachioradialis
Wrist Flexors
Wrist Extensors

Workout B: Push

Chest (General)
Calves (General)
Chest (Upper)
Calves (Soleus)
Chest (General)
Deltoid (Front)
Tibialis Anterior
Triceps
Triceps

Workout C: Thighs

Quadriceps
Hamstrings
Quadriceps
Hamstrings
Quadriceps
Hip Adductors
Hip Abductors
Neck Extensors
Neck Flexors
Hip Flexors
Abdominal
Obliques

what do you guys think?
 
give us something a little less vague how many sets how many reps what do you want out of this workout what was your previous workout. Hard to say anything as of now.....also where are the abs? Where is the cardio?
 
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ok here it is i just finished detailling it right now!

Workout A: Push
• Bench Press 5x
• Standing Calf Raises 3x
• Reverse Calf Raise 3x
• Seated Calf Raise 3x
• Incline Bench Press 4x
• Chest Dip + Shoulder Press 3x
• Tricep Pushdown 3x
• Triceps Extension 3x
• Neck Press 4x
• Cardio Training

Workout B: Pull
• Bent-over Row 5x
• Upright Row + Lateral Raise 3x
• Close Grip Pulldown 3x
• Seated Row + Close Grip Chin-up 2x
• Barbell Shrug 3x
• Rear Lateral Raise 3x
• Barbell Curl 4x
• Preacher Curl 2x
• Reverse Curl 3x
• Wrist Curl 2x
• Reverse Wrist Curl 2x

Workout C: Thighs
• Power Cleans 3x
• Squats 5x
• Hyperextension 3x
• Deadlifts 3x
• Straight-Leg Deadlift + Seated Leg Press 3x
• Standing Hip Adduction
• Incline Sit-Ups 3x
• Incline Twisting Sit-Ups + Side Bend 2x
• Broom Stick Twist
• Vertical Leg-Hip Raise 2x

There! How about now?

Plus I wanna add in some more plyometrics besides broomstick twist. Any suggestions what and where to add?
 
On B: no need for two lateral raises, go with pullups instead of pulldowns, and you don't need to do both chinups and pullups every time. Same with the rows, you don't need both bent over and cable every time.

It would be good to put in some upright rows in there in place of something.
 
AJP said:
On B: no need for two lateral raises, go with pullups instead of pulldowns, and you don't need to do both chinups and pullups every time. Same with the rows, you don't need both bent over and cable every time.

It would be good to put in some upright rows in there in place of something.
Click to expand...

wat do u mean 2 lateral raises... i have only one. Furthermore, I already HAVE upright rows in there. I do upright row then lateral raise right after. It's a superset. Why not closegrip pulldown? I dont' even know how to do pulldown it looks really hard. I think you should do more than just 1 exercise for your back besides bent over row. I mean sure i workout my latissimus dorsi but i wanna workout my back in general.
 
Azn_Drag0n said:
•
• Upright Row + Lateral Raise 3x

• Rear Lateral Raise 3x
Click to expand...

One lateral raise...two lateral raises.

I had forgotten about the upright rows because it was a superset, my bad, it's good you have them in there.

Pullups are ALWAYS better than pulldowns, it is pulling your body weight up opposed to a machine where you adjust the weight.

Two rows are fine, but if you do the bent over rows correctly AND with enough intensity, seated rows are just an extra.
 
oops yea you are right on that 2 lateral raise part.
But that lateral raise works out my lateral deltiod and rear lateral raise works out my rear deltoid so it shouldn't really matter should it?

How do you do pull ups? Do you do it with a barbell? Coudl you describe??

and yea i do 5 sets of bentover rows with correct form and intensity but i always like going that extra mile.
 
9 sets of calves? Your traps might be over worked after your shouldpress the next day you're doing upright rows and such. And I'm not sure how you plan on doing 3 sets of Power Cleans, 5 sets of Squats, and 6 sets of Deadlifts all in the same day with the same intensity. IMO it doesn't look realistic, sure it looks pretty on paper.. But I think it's too much.

Goodluck if you decide to try it..
 
mreik said:
9 sets of calves? Your traps might be over worked after your shouldpress the next day you're doing upright rows and such. And I'm not sure how you plan on doing 3 sets of Power Cleans, 5 sets of Squats, and 6 sets of Deadlifts all in the same day with the same intensity. IMO it doesn't look realistic, sure it looks pretty on paper.. But I think it's too much.

Goodluck if you decide to try it..
Click to expand...

well for calve raises, that works out the calves.
the reverse calve raises works out the shins, not hte calves.
the seated calve raises works out the SOLEUS, the muscle that supports calves. I started to work that out because my calves always hurt when i ran and i foudn out it was because my soleus couldn't support it.

And for the 3 sets of powercleans, i do lightweight,like only about 10 pounds on each side of the bar (the bar weighs 45 pounds). It's only like a warm up thing. The squats are pretty intense but the deadlifts are only about avrg. The straight leg deadlifts workouts my hamstrings, not my quads, so it doesn't really matter.

But do you think i should knock out some exercises? suggestions?
 
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