Critique my workout

Discussion in 'Fitness & Nutrition' started by pwr123, Jun 10, 2009.

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  1. pwr123

    pwr123 New Member

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    I've been doing this sense March and I have seen results. I was just wondering what I can improve on.

    Monday - Chest and Deadlifts
    DB Flat Bench 4X8
    DB Incline Bench 4X8
    Seated fly machine? 4X8
    Deadlifts 4X8

    Wednesday - Back and Shoulders
    DB Shoulder press 4X8
    BB Lateral Raises 4X8
    BB Upright Rows 4X8
    BB Bent over rows 4X8
    Wide Grip lat pulldowns 4X8
    BB Shrugs 4X8

    Friday - Arms and Squats
    Alt seated DB curls 4X8
    straight bar curls 4X8
    preacher curl (EZ Bar) 4X8
    Cable Tri Extension (Rope) 4X8
    DB Tri extension 4X8
    Squats 4X8
     
  2. deznutz

    deznutz New Member

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    :rofl: that is the biggest pile of shit i've ever seen.

    read the damn sticky at the top please
     
  3. pwr123

    pwr123 New Member

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    How so?
     
  4. eljefedetonto

    eljefedetonto OT Supporter

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    why did you put chest and DLs on the same day :confused:
     
  5. pwr123

    pwr123 New Member

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    i thought it would be better because I wouldnt be as exhausted as if I did them on my back day :(
     
  6. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    1 leg exercise? :rofl:
     
  7. Thomas Crenshaw

    Thomas Crenshaw New Member

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    god your going to get burned. here take my flame suit..
     
  8. NUDES

    NUDES New Member

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    Back/Biceps


    Chest/Tri/Shoulders


    Legs


    easier way to do a 3 day split.
     
  9. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Jesus 1 back exercise too? :bowrofl:
     
  10. pwr123

    pwr123 New Member

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    Assuming deadlifts on Back day from now on?
     
  11. NUDES

    NUDES New Member

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    Yes, and more than 1 exercise for back and legs.
     
  12. Thomas Crenshaw

    Thomas Crenshaw New Member

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    just fucking follow pur's routine jackass. your 3 day routine is a clusterfuck
     
  13. pwr123

    pwr123 New Member

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    Any suggestions? Thanks a lot
     
  14. NUDES

    NUDES New Member

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    .

    If you don't follow Purs routine you will get no results at all.


    You can do a 3 day routine. You just have it set up dumb.

    At least you are trying to think for yourself though, most people here couldn't take a piss if someone didn't hold their dick for them.
     
  15. Thomas Crenshaw

    Thomas Crenshaw New Member

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    yeah, just gave you one
     
  16. evolude

    evolude OT Supporter

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  17. Thomas Crenshaw

    Thomas Crenshaw New Member

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    i was only suggesting pur's because it seems like hes got his idea's all backwards. purs is obviously a good start, and once hes more experienced he can adjust accordingly. exactly what i did.
     
  18. NUDES

    NUDES New Member

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    For back just do

    -Deadlifts
    -A barbell, dumbell, or chest supported row
    -A pullup or pulldown
    -Whatever else you want

    Legs just do:

    -A squat
    -A hamstring movement (stiff leg deadlift, romanian deadlift, or if too sore a leg curl)
    -A leg press, lunge, or squat press or whatever
    -leg extentions if you so desire
     
  19. NUDES

    NUDES New Member

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    I am not disagreeing with you, just pointing out the fact that the routine in the sticky isn't like a special or magical routine. It's basically the same shit every bodybuilder does. 3-4 exercises per bodypart at 8-15 reps with pre exhaustion. You can do it in 3 days but combining your pressing muscles all together since they are all worked in someway when pressing.

    Sticky routine is great, just saying/
     
  20. NUDES

    NUDES New Member

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    I like 4 day split much more than 3, but if you have to use a 3 the way I suggested is common. It's also known as a push/pull/squat split.
     
  21. Thomas Crenshaw

    Thomas Crenshaw New Member

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    agreed:bigthumb:
     
  22. grimstone

    grimstone magic murda bag OT Supporter

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    i pretty much only squat
     
  23. pwr123

    pwr123 New Member

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  24. HorseDick

    HorseDick Active Member

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    rape me
     
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