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please critique workout

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chigs
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2004/01/07 01:25:34 (permalink)

please critique workout

hey can yall please critique and make suggestion about this 3 day mass/strenght program i found and modified

Day one back / bis

Deadlifts 4x5
wide grip pulldowns 4x5
Bent over BB row 4x5
BB Shrugs 4x5
BB Curl 3x5
Hammer curl 3x5

Day 2 chest/ shoulders / tris

Incline BB Press 4x5
Flat DB Press 4x5
DB shoulder press 4x5
close grip bb upright row 3x5
Close Grip Bench Press 3x5
Tate Press 3x8

Day 3 Legs
Squats 4x5
Leg press 4x5
Straight legged deadlift 4x5
Calf Raise 1x 10 (each Foot position)
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    Raptor
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    RE: please critique workout 2004/01/07 13:21:22 (permalink)
    to much volume for back, biceps, triceps, maybe shoulders also. change wide grip pulldowns for wide pullups. change flat BB Press for Dips.
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    chigs
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    RE: please critique workout 2004/01/08 01:37:01 (permalink)
    what do u mean by too much volume ? thats hardly anything for shoulders isnt it?
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    Raptor
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    RE: please critique workout 2004/01/08 18:30:48 (permalink)
    quote:
    Originally posted by chigs

    what do u mean by too much volume ? thats hardly anything for shoulders isnt it?


    to much volume = to many sets. the amount of sets that your doing might be to much for you to recover fully. your shoulders are getting worked hard by doing chest, so you've done 8 sets for them already.
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    chigs
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    RE: please critique workout 2004/01/09 02:04:59 (permalink)
    so cut out upright row and cut everything down to 3 sets?
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    Raptor
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    RE: please critique workout 2004/01/09 10:27:04 (permalink)
    quote:
    Originally posted by chigs

    so cut out upright row and cut everything down to 3 sets?


    Yes. I'd also cut down bicep sets to 2 sets each. everything else looks good mate.
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    Skrewdriver
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    RE: please critique workout 2004/01/09 16:51:00 (permalink)
    quote:
    Originally posted by chigs

    hey can yall please critique and make suggestion about this 3 day mass/strenght program i found and modified

    Day one back / bis

    Deadlifts 4x5
    wide grip pulldowns 4x5
    Bent over BB row 4x5
    BB Shrugs 4x5
    BB Curl 3x5
    Hammer curl 3x5

    Day 2 chest/ shoulders / tris

    Incline BB Press 4x5
    Flat DB Press 4x5
    DB shoulder press 4x5
    close grip bb upright row 3x5
    Close Grip Bench Press 3x5
    Tate Press 3x8

    Day 3 Legs
    Squats 4x5
    Leg press 4x5
    Straight legged deadlift 4x5
    Calf Raise 1x 10 (each Foot position)




    Deadlifts
    Pull Ups
    Bent Over BB rows

    still may possibly be too much volume for a natural(?). Personally I would leave the deadlifts as they are and choose between Pull Ups or Rows.

    Maybe consider increasing the sets to five? Or increasing the reps to six...

    Debatable whether the upright rows should be left out too....(??) - be careful not to overwork the front delts

    #7
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