critique my program

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  • gmanea
    September 5, 2005 at 12:02 am #354

    Hey guys,

    I’ve been getting back into weight lifting after pretty long break, last few weeks I’ve been having general body workouts with each muscle group and now I’m pretty much back into it and over initial DOMS.

    I knocked up this program this morning that I’m planning to do, its a 3-day split (5day per week) working pretty much all muscle groups split into :

    chest/shoulders/triceps
    legs/glutes/abdominals (also hip extensors)
    back/biceps (also posterior delts)

    No theres no squats in there but still working all the muscles and included lunges, focus isn’t on legs at the moment but still getting them in… leg work will be pretty light for first few months recently healed tibia stress fractures (too much running last summer most likely)

    1.
    BENCH PRESS
    INCLINE DB FLY
    ASSISED CHEST DIP
    DB ARNOLD PRESS
    BB UPRIGHT ROW
    TRICEP PUSHDOWN
    TRICEP DIPS

    2.
    45DEG LEG PRESS
    BB LUNGE
    LEG CURL
    CALF RAISES
    CRUNCHES
    TWISTING CRUNCHES
    SINGLE LEG LOWERING

    3.
    LAT PULLDOWN
    SEATED ROW
    DB BENT OVER ROW
    DB SHRUG
    BB CURL
    PREACHER CURL

    All sets hypertrophy range, 8-12 reps (most probably 8 reps) except with the tricep dips on day 1 that is 1 set to max reps (finishing off those tris hard!).

    Anyway just wanted a 2nd, or even 3rd,4th opinion haha. Cheers.

    Derek Amos
    September 8, 2005 at 11:40 pm #1514

    The whole thing looks to busy to me. I figure you must be skimming through all sets without prioritizing the first exercise for hypertrophy. The rest can be filler/isolation exercises, but the first one should be the compound exercise that the workout is built around. You prob’ don’t need so many other exercises to go along with the main one. With so much energy spent on all those at the one time the hypertrophy effects will be fragmented/percented between all of them, hence no real gain that shows. F… & finish yourself on the first one with something like GVT or trim it down a bit with Advanced GVT (German Volume Training), then add a few peripheral exercises, These probably don’t need to be specifically in the same bodypart area either.

    Google ‘German Volume Training’ for more info’.

    At least thats my opinion. DA

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