workout plan critique..

[kenneth]

Hello everyone. Been on this board for a long time usually don't post much. Been out of action do to medical problems and things of that nature. Anyway, starting to get back into lifting about a month ago. I'm 23, 5'11", about 200 pounds, bodyfat i'm sure of over 20%, but regardless of that my goals are to gain mass and strength (main goal mass). Not worried about dropping bodyfat at this time but I'm trying not to go overboard with the calories either. Consuming between 3000 and 4000 calories/day could be a little more consistant. Looking for any input about my workout plan:

Day 1 - Chest/Tris
decline barbell bench press - 2x6-8
incline barbell bench press - 2x6-8
incline dumbbell flyes - 2x10-12
close grip bench press - 2x6-8
lying overhead EZ bar extensions (skull crushers?) 2x6-8

Day 2 - Back/Bis
deadlift - 2x4-6
bent rows (yates style) - 2x6-8
wider grip lat pulldowns - 2x6-8
one arm dumbbell rows - 2x6-8
seated bent laterals - 2x8-10
standing supinated dumbbell curls - 2x6-8
closer grip preacher curls - 2x6-8

Day 3 - Delts, abs, cardio (just for cardiovascular health)
seated dumbbell presses - 2x6-8
seated dumbbell lateral raises - 2x6-8
crunches - 3x12-15
reverse crunches - 3x12-15
30 minutes cardio

Day 4 - Legs
squats - 3x8-10
leg extensions 3x8-10
lying leg curls - 3x8-10

Intensity levels high during all workouts, every other day program. all constructive critisicm is welcome. Thanks in advance!

Ken

 

[crewchief]

If you have been here for a while why not try HST. there is a lot info here on it and it great for size (IMO) i tryed it for two cycles but my diet really suffered so i didnt get the results i wanted but i can only blame my self. if i had to do your work out you stated i would do days 1 and 2 then take on day off then days 3 and 4. and cardio on your days off. Your back day looks stacked maybe drop one back exercise . Maybe do deads every other work out and swap with good mornings. Calves? This is just me everyone is different. Good luck
later.

 

[Grizzly]

Do you see any glaring differences between the volume/difficulty of your chest and back days and that of your legs day?

 

[thick]

i agree with crew on a 2 on 1 off being better than eod with the volume you have listed. Seems like not enough volume if you are taking 8 days b/n body parts. SOrry if i read your split wrong. THis is JMO everyone responds differently

 

[kenneth]

response..

Thank you all for your responses. Crew, HST is something I will likely try in the future but not just yet, probably after I get back into everything for a couple of months. I agree with ya about doing day 1 an 2 with a day off then 3 and 4, but i I'm not sure I can pull it off like with my work and personal schedule. You are right, back day does look a little stacked compared to the other days, which goes hand and hand with what Grizz said. But Grizz if you have time could you please elaborate on what you said, I just want to make sure I'm understanding what your saying correctly. I mean, are you saying that chest and back day are more challenging than legs or that with all 3 workouts the pages don't match? or just with the legs? I'm going to take that advice and drop one arm dumbbell rows on back day. Crew thanks for another good reminder, your comment about the deadlifts reminded me of how it felt doing deadlifts every single week, always seemed to do better using them every other week with another exercise, I need to get the form down good for a "real" good morning done properly. Cardio I would do on my days off but it's just easier on the schedule to throw it in there with delts and abs since that workout won't take long anyway but I do understand your motive. Thick, I see what your saying, .. in the past I've had more success with this frequency while training with this level of intensity but hey chances are i was doing something else wrong in the process last time i tried more frequently so a change in frequency is always worth another shot. Thank you all for your responses and any other input is highly appreciated.

Ken

 

[kenneth]

few changes..

a few slight changes..

Monday - off

Tuesday - Chest/tris

decline barbell bench press - 2x6-8
incline barbell bench press - 2x6-8
incline dumbbell flyes - 2x10-12
close grip bench press - 2x6-8
lying overhead EZ bar extensions - 2x6-8

Wednesday - Cardio - 30 minutes intervals

Thursday - Back

Dead lifts - 2x4-6
bent rows (yates style) - 2x6-8
wider grip lat pulldowns - 2x6-8
seated bent laterals - 2x8-10

Friday - off

Saturday - Delts/abs

seated dumbbell presses - 2x6-8
seated dumbbell lateral raises - 2x6-8
crunches - 3x12-15
reverse crunches - 3x12-15

Sunday - Legs/biceps

squats - 3x8-10
leg extensions - 3x8-10
lying leg curls - 3x8-10
standing barbell curls - 3x4-6

anyone think the changes are for the better? I dropped 1 back exercise and moved bicep day with legs so they can be fresh and ready to go instead of worn and possibly overdoing it after doing back. and changed it from and every other day program best i could to make it 7 days instead of 8. any further thoughts appreciated

 

[protectu]

Hey guys. How much volume(sets) for large bodyparts and how much for small....in general for muscle growth? Don't care much about gaining strength...just size. Once a week for each badypart?

 

[kenneth]

heh

Hey guys. How much volume(sets) for large bodyparts and how much for small....in general for muscle growth? Don't care much about gaining strength...just size. Once a week for each badypart?

gee thanks protectu, i saw another reply under my thread and throught someone had some input, ur supposed to start your own thread for your own questions and new situations that have nothing to do with the thread.

Ken

 

[jorge]

Ken, listen to Griz. Your leg day is lacking seriously. Drop the leg extensions and leg curls. Replace the extensions with either:
more working sets of squat, or: 2-3 heavy working sets of front squat.
Drop the leg curls and replace with BOTH:
straight-legged deadlifts
glute-ham raise

Provided you establish the right working weight, this should be sufficient to blast the quads and hams... you will realize what a waste of time the leg extensions and leg curls are when results are compared to the exercises listed above.

 

[Grizzly]

Yeah, what he said. That's what I was talking about.

 

[kenneth]

Yeah, what he said. That's what I was talking about.

sounds pretty good actually.

does this sound sufficient? -
squats - 2x8-10
front squats - 2x8-10
stiff legged deads - 2x8-10
glute ham raise - 2x8-10

sorry to sound stupid but had to type this and go quick. thanks for your inputs..

Ken