critique this please

[J DUB]

Dude, listen to Grizzly, everything he has said has been right. Poliquin and the other "gurus" are not always the best sources of info, as much of what they profess to be good is in fact junk. There is no need to change up your workout that often if you are only looking for hypertrophy, because as Grizzly said you would never be able to perform any exercise to a maximal level because of a lack of neural conditioning (think of how much stronger and better you feel on a new exercise 4 weeks after you start it vs. the first day).

Yes, this is true. In fact, I was hoping that you would be smart enough to figure out that that was an appropriate measure of changing your workout, whereas what I see most people doing is not.

Personally, I change, if at all, every 8-9 weeks(which is the end of a load/unload cycle). If a certain lift or muscle group is lagging or I just feel like prioritzing it, then I'll change.

For instance, instead of squatting twice and following them both with OH presses, I may squat once early in the week and then, on the second day, do squat presses or OH squats. That is an acceptable change.

Continually "shocking" your body by being all over the place with reps, sets, exercises, etc. is plain goofy and counter-productive.

As such, I think a better term would be "intelligent modification" of your workout.

 

[Phreezer]

day1:
chest: incline,flat,decline and flys
back: pullups, one arm bent over rows, lat pulldowns, dead lifts and sitted rows

day2:
bis: ez bar curls, rev curls and hammer curls
tris: wieghted dips, skull crushers and tris pulldowns

day3:
legs: squats, front squats, one legged leg presses, leg ext, lying curls, standing curls, seated calve, standing calve, donkey calve and standing one leg calve

Then repeats over the next 3 days with barbells then rest on day 7
All sets will be 3 sets of 12 for the first 3 days then 3 sets of 10 on the last 3.
Any help would be great thank you

Okay, You have a lot wrong with this workout...1st and foremost, you Never ever want to have arms follow a chest and back day..Why? Because you just worked your arms when you did Chest and Back... You used your tri's for all that chest work, and you used your bi's for all that Back work.. And honestly, You don't really need that much for the (to quote Gavin) "Da teenie weinie arms"
one more thing.. You forgot to add in some shoulders.... Now your leg workout is waaaaaayyyyyy too much. That volume is over the top and completely unnecessary.

Let's break this thing down a bit more functionally. First.. You take a full day off between each day... And at first if you are very sore, you can do a three day a week workout.. but later on you can simply go every other day as your body adjusts to the new workload.

Day one. If you want to go with the Chest and back thing on one day. .Which is not bad.. a good push pull routine can do a lot for a person. I recommend that you set it up something like this. And this is just for a starter.. I highly recommend Deadlifts as they greatly promote growth..

Day One Chest/Back

Low Grade Incline Barbell Press: about 3 sets (warmups do not count) Somewhere around the 8-10 rep range. These sets should be challanging but in no way should you be training them to failure.. If you can't get rep # 8 then you're too heavy.. If you can do 12-15 reps... you're too light.. Get where I'm going with this?

Decline Dumbbell Press Around the same set scheme (same intensity applies)

Dips X10-15 (if you get these easy.. then make em weighted dips) The point here is to get bigger and stronger

Bent over Barbell Rows 3x8-10 (at first you need to get your form down..because BBRs are the absolute King of Back and Lat work.

Lat Pulldowns Same thing again 3x8-10

(you can throw in some Hyperextensions if you want to and you can add some Ab work, like Cable Crunches)

Day Two: Legs

Squat baby, Squat (need I say more?) WARMUPS DO NOT COUNT 5X8
This is something that you need to get your form down on. And this is something that you need to train fairly close to the threshold of failure, but not to failure! work with a challaning weight!

Stiff Legged Deadlifts 5X6-8 Again, proper form is very important. And for the record, these are one of the best Ham building exercises going!!!

Calf work I don't care how you train em, you just need to train em, and train em hard....

Day Three: SHoulders (and extra arm work if you really feel you need it)

Lat raises 3x10 each (Side, Front, and rear) Don't try to be a he-man. Most people that aren't regular lifters are weak at these. So don't be embarresed if you have to use the 15's or 20's untill you get stronger

Push Press baby! 3x6-8This is one of my favorite shoulder workouts! I absolutly love Push presses and think they are great!!!!

Shruggs 5x5 Go heavy.. but no so heavy that you can't do a proper shrug. I hate seeing guys who load up too much weight and don't properly shrug the weight they just kind of spasm around trying to get the weight to move.. Use a heavy weight..but one you can control...and OH YEAH.. Don't roll your shoulders.. I'd love to find the guy who said it was smart to roll your shoulders doing heavy shruggs and punch him in the face!! All he ever did was hurt people

----- Now, for Da Arms.

Overhead Dumbbell Extensions 3x10 (go pretty heavy here)

Skull Crushers 3x6

Standing barbell Curls 3x8

Hammer curls 3x8

------------------------------------------------------------------

Bang that's pretty much it..If you notice, it's heavy on compound movements.And There is only one Cable exercise, and that's for ABS! New guys need to gain mass before they start to worry about that Definition bullshit.. You have to have something to define first..HAHH!

IMO this is a pretty solid workout for a new lifter..and should get you by for about 5-7 weeks.. we can tweek it up and make some changes on anything that you feel needs to be addressed.

Take care!

Phreezer

 

[Grizzly]

LOL, it's funny you should mention that, JDub. My original post started out "Poliquin is gay." LOL But, I decided to change it around and not be incendiary so that some "guru follower" didn't come on and have a fit that I called his god gay. And, this time, I'd actually have been making a disparaging remark as opposed to just commenting on the bullshit comign out of his mouth.

 

[knockdown]

nice Phreezer TY, ill give it a try