Please Critique my Work Out Plan!

[JBkunt]

Monday: Chest/Back
5x5 Bench Press
5x5 Incline Bench Press
5x5 Pull-up’s
5x5 Bent-over Rows
1xMax Push Ups

Wednesday: Tri’s & Bi’s
4x8 – Chin-ups
5x5 – Bent-over Tri extensions
5x5 – Hammer Curls
5x15 – Dips (weighted)
5x5 – Seated Hammer Curls
5x5 – Triceps bench press
3x10 – Wrist Curls

Fri: Legs/Abs/Shoulder
5x5 Squats
5x5 Military Press
5x5 Dead Lifts
5x5 Front Dumbell Raises
Abs



Any thoughts plz?

[teachercd]

Thats a solid routine. I wouldnt change much, stick with it for 6-8 weeks then change it up.

[Green Hell]

That's a terrible routine.

First off, you are working your "bi's and tri's" on monday wednesday and friday....

Bench press = triceps. Dips = triceps. Military press = triceps. Any row, pullup, = biceps. All these moves also work your shoulders.

Then the worst part... you do legs only once a week, and you're squatting and deadlifting on the same day?

Doing seated hammer curls, then standing hammer curls in one day won't do crap. Follow this routine if you want to look good naked, have good posture, avoid injuries, and get faster results.


Monday

1. 5x5 Squats
2. Seated Cable rows 5x5
3. Bench Press 5x5
4. Standing Military Press 13x2
5. Chinups 3x6
6. Calf Raises 20x3
7. Any isolation/ab exercises you want to do if you still have energy

Wednesday

1. Incline Bench Press 10x2
2. Decline Bench Press 10x2
3. Deadlifts 10x3
4. Close grip chinups 5x3
5. Dips (weighted if possible) 12x2
6. Curls... of any type.. doesn't matter 15x2
7. Calf Raises 20x3

Friday

1. Walking lunges 20(steps)x3
2. Seated Military press 15x3
3. Wide Grip Pullups 6x4
4. Weighted Dips (emphasize leaning forward) 10x2
5. Seated Rows 10x3
6. Weighted "plank" ab exercise (put 35 lb weight on your back and hold it for at least a minute. repeat 3 times)
7. Pec Flys. Works even better with a free motion cable machine 15x2

[teachercd]

Your routine is the same thing as his. You have the same body parts being worked 3 times a week too.

Look JB, the set up you have is fine. 6 to 8 weeks of that, then a change will be fine. I am a strength and conditioning coach and have been for about 7 years now. I am not trying to say that i know everything about working out, lord knows that its an ever-changing platform.

[Vapor]

I would go with a time-proven, established program. Pick literally any of them and it will likely be better than anything you will come up with on your own.

[teachercd]

If you really want, just go with Bigger, Faster, Stronger. Its easy to use and gets results.

[JBkunt]

Cheers for comments guys.

Originally Posted by Vapor

I would go with a time-proven, established program. Pick literally any of them and it will likely be better than anything you will come up with on your own.

Such as?

[TheStroke]

Personally, I would go for more of a split-body routine (i.e. all legs 1 day, all chest&tris another day, all bi's and back another day, etc.)

But that's a decent beginner program.

[Vapor]

Here's a good article from a good coach on 5x5. It addresses some of the problems I see with your setup. http://www.t-nation.com/readTopic.do?id=627517

5x5 from one of his plans would be good. Body for Life's routine would be fine for 6-12 weeks as well. If you wanted to go hard core you can google "West Side Barbell" or "Dogg Crap" for harder, more time/equipment intensive routines.

[savio576]

I no longer wish to participate in exercise related discussion. Sorry.