Critique this work out

Discussion in 'Fitness & Nutrition' started by XsLiCk, Mar 22, 2006.

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  1. XsLiCk

    XsLiCk New Member

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    This is my friend's work out he made for me. He is a body builder and competes in amature events and he gave it to me and it seems like its a bit much feel free to take or put things in and out and i added the sprints so i can do a bit of cardio... and the ab days i added as well... he made it so i could understand the work outs so im sorry if some of them dont make sense its not for body building either he designed it just to get me stronger.... and n/w means not weighted... any suggestions please feel free to critique i already have a base just not a solid routine.

    Monday Chest/Back/Abs
    Flat Bench Warm up ______ 10 reps x 1 set
    Flat Bench Press ______ 5 reps x 5 sets
    DB Incline Bench ______ 10 reps x 3 sets & ______ 5 reps x 2 sets
    Decline Bench ______ 5 reps x 5 sets
    DB Flat Bench ______ 5 reps x 5 sets
    Incline Pec-fly ______ 15 reps x 3 sets

    Bent over Rows ______ 8 reps x 4 sets (machine)
    Bent over rows ______ 5 reps x 5 sets (Dumbells or BB)
    Pull ups(Close) ______ 6 reps or Max x 5 sets
    Pull ups(Wide) ______ 6 reps or Max x 5 sets
    Lat Pull downs ______ 10 reps x 4 sets
    Seated Rows ______ 10 reps x 3 sets

    Decline Abs n/w 25 reps x 2 sets (slow squeeze)
    Decline Abs ______ 25 reps x 2 sets
    Obliques ______ 25 reps x 2 sets (each side)
    Chair n/w 15 reps x 2 sets & 20 reps x 2 sets
    Decline Leg Raises n/w 10 or max x 2 sets

    Tuesday Arms/Legs
    Chain Gang ______ , ______ , ______ 10 x 8 x 6(reps) x 3 sets
    Preacher Curls ______ 10 reps x 3 sets (Light but slow)
    Standing Bar Curls ______ 5 reps x 5 sets (heavy)
    One-Handed Cable Curl ______ 5 reps x 5 sets
    21's ______ 21 reps x 3 sets
    Forearm Curls ______ 10 reps x 3 sets
    Over-the-head Triceps ______ 10 reps x 3 sets
    Tricep Pull downs ______ 15 reps x 3 sets
    Skull Crushers ______ 10 reps x 3 sets

    Squats(below parrallel) ______ 5 reps x 5 sets
    Leg Press ______ 10 reps x 3 sets
    Leg Extensions ______ 10 reps x 3 sets
    Leg Curls ______ 10 reps x 3 sets
    Calf Raises ______ 20 reps x 2 sets

    Wind Sprints n/w 20 sprints x 40 yards

    Wednesday Shoulders/Back/Abs
    Seated DB Military Press ______ 10 reps x 1 set & ______ 5 reps x 5 sets
    Seated BB Military Press ______ 5 reps x 5 sets
    Jimmy Flys ______ 5 reps x 5 sets
    DB Shrugs ______ 10 reps x 3 sets
    Front Raises ______ 10 reps x 3 sets
    Side Raises ______ 10 reps x 3 sets
    Upright Rows ______ 10 reps x 3 sets

    Pull ups(Close) ______ 6 reps or Max x 5 sets
    Pull ups(Wide) ______ 6 reps or Max x 5 sets
    Standing Pull Downs ______ 10 reps x 4 sets
    Bent Over Rows ______ 8 reps x 4 sets(Machine)

    Decline Abs n/w 25 reps x 2 sets (slow squeeze)
    Decline Abs ______ 25 reps x 2 sets
    Obliques ______ 25 reps x 2 sets (each side)
    Chair n/w 15 reps x 2 sets & 20 reps x 2 sets
    Decline Leg Raises n/w 10 or max x 2 sets

    Thursday Legs/Chest
    Squats(below parrallel) ______ 5 reps x 5 sets (heavy)
    Leg Press ______ 10 reps x 3 sets (heavy)
    Leg Extensions ______ 10 reps x 3 sets
    Leg Curls ______ 10 reps x 3 sets
    Calf Raises ______ 20 reps x 2 sets

    Flat Bench Warm up ______ 10 reps x 1 set
    Flat Bench Press ______ 5 reps x 5 sets
    Incline Bench Press ______ 5 reps x 5 sets (with barbell)
    Incline Pec-fly ______ 15 reps x 3 sets

    Wind Sprints n/w 20 sprints x 40 yards
    Friday Back/Abs
    Bent over Rows ______ 10 reps x 4 sets (machine)
    Bent over rows ______ 5 reps x 5 sets (Dumbells one handed)
    Pull ups(Close) ______ 6 reps or Max x 5 sets
    Pull ups(Wide) ______ 6 reps or Max x 5 sets
    Lat Pull downs ______ 10 reps x 4 sets
    Seated Rows ______ 10 reps x 3 sets

    Decline Abs n/w 25 reps x 2 sets (slow squeeze)
    Decline Abs ______ 25 reps x 2 sets
    Obliques ______ 25 reps x 2 sets (each side)
    Chair n/w 15 reps x 2 sets & 20 reps x 2 sets
    Decline Leg Raises n/w 10 or max x 2 sets
     
  2. XsLiCk

    XsLiCk New Member

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    or is he a complete moron? its to help me get stronger for rugby and faster...
    oh some stats for me... im 18
    stats
    Bench: 265
    Squat:350
    Dead: 305

    i weigh 210 and my heigh is about 5'11 to 6 feet tall...
     
  3. Devil

    Devil I have become my terror. OT Supporter

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    jesus christ you could cut that in half and still have a long fucking workout
     
  4. XsLiCk

    XsLiCk New Member

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    well he did say it would take a lot of time and dedication...
     
  5. MaineSucks

    MaineSucks OT Supporter

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    holy shit... way too much
     
  6. XsLiCk

    XsLiCk New Member

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    well care to take out things that wouldnt be needed?
     
  7. shastaisforwinners

    shastaisforwinners OT Supporter

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    why are you looking at a bodybuilder routine if those are your goals?
     
  8. MaineSucks

    MaineSucks OT Supporter

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  9. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    What The Fuck

    Some people really need to stick to the noob shit, that is pre planed, and someone else has managed to not fuck up, this sorta shit is gettign fucking rediculous.
     
  10. elizard

    elizard New Member

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    Does your friend hate you?
     
  11. Phineas Q Stork

    Phineas Q Stork Active Member

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    what is the chain gang?
     
  12. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    no, he is just fuckign retarded
     
  13. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    The following errors occurred when this message was submitted:

    You have included 1040 :rofl:s in your message. You are limited to using 100 :rofl:s so please go back and correct the problem and then continue again.
     
  14. hip hippo

    hip hippo Eric Berry, son.

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    Wow, only one of the posts in this thread is helpful. :rofl:
     
  15. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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  16. JDF

    JDF New Member

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    the wind sprints will be good for speed, another good drill is jump as high as you can tree times as quickly as you can and then coming down from your third jump take off in a hard sprint.

    Big thing to keep in mind, train your hamstrings just as hard as quads otherwise you'll have a lot of hamstring problems from starting and stoping.

    I would do a lot of core work in combination with heavy lift stuff. Do stuff like shoulder presses, lateral raises, scoops, standing flys with cables on those BoSu trainers. Most gyms have them, they are those 1/2 exercise ball on a platform.

    Weightlifting routines, you don't need anything crazy like you listed. Make sure you hit all areas of the shoulder, front delts from benching and incline, upright rows, shoulder fly's, and make sure you hit rear delts by some bent over rows, some pullups, reverse fly's.
     
  17. 0.6gpa

    0.6gpa New Member

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    i would hope you were juced for that kind of workout.
     
  18. steviebeast

    steviebeast OT Supporter

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    needs more bithepts
     
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