Rate my program please ...

Gaz

Hi all,

Just looking for some opinions on my program. Im trying to build some mass, im currently 85Kg , I was 80Kg 5 weeks ago and my bodyfat has remained more a less the same, but I would like to make sure im using my time as best I can.

My current routine is as follows ...

Monday - Upper body
Flat Dumbbell (DB) Bench press 3x8 (on 20kg DB's)
Bentover DB Row 3x8 (25kg)
Incline Barbell bench press 3x8 (45kg)
Lat Pull down 3x8
Seated DB shoulder press 3x8 (20Kg)
Barbell curl 3x8 (30Kg)

Tuesday - Lower body
Squats (80 - 100kg)
Goodmorning 3x8 (50kg)
Leg extension 3X10 (65kg)
Standing calf raise 3x12

Thursday - Upper body
Incline DB press 3x8 (20kg)
Pullup 3x6
Flat BB bench 3x7 (50 - 60Kg) Low i know, but working on it
Cable row 3x8
Seated shoulder press 3x8
Barbell curl 3x8
Close grip bench press 3x8 (40Kg)

Saturday - Lower body
Deadlift 3x6 , start at 80kg and work up to 120Kg
Leg press 3x8
Leg curl 3x8
Standing calf raise 3x12

My diet is fairly clean, lots of lean meat, wholemeal bread, lots of oats, wholegrain rice and salads.

All advice appreciated

maxxie

Your chest and lower exercises are good, they are hitting all the major muscles. I would add in a couple more compound exercises for back and shoulders and a tricep exercise. This will give your workout more of a balance. Lastly you have no core work!!

Gaz

Are squats and deads not working the core ?

Brian?

Gaz wrote: »

Are squats and deads not working the core ?

They most certainly are, better than any direct core work you can do.

Monday&thursday: Do standing military press rather than seat DB shoulder press

Tuesday: I'd get rid of the leg extensions and throw in lunges instead.

Thats just nit picking though.

rubadub

You do mostly 8 reps, but only 6 pullups, if you changed to chinups you could probably manage 7-8 as most find them easier. I would add in dips

Gaz

I think im getting confused , are chin-ups underhand ??

Oh and I do dips on Mondays, forgot to add that , find then quite difficult if im being honest, miles off doing weighted ones.

Thanks guys

kevpants

Your program get the thumbs up from me simply because you're the first person to put up a critique request who's already doing Good Mornings. Fair play.

You've got the right idea here and yes squats and deads do work your core and Good Mornings in their awesomeness will tax it too. But you can't do too much core work. Standing ab pulldowns on the tricep pulldown machine are unparraleled for core accesory work. But don't sweat it you definitely aren't neglecting your core.

Note to self. Take video of ab pulldowns tonight, they're hard to explain. I'll post it up later.

Gaz

Can I ask how heavy you go on goodmornings ? Im pretty new to them and can comfortably do 50Kg but going heavy just seems a little un-natural due to the angle , if you know what i mean. Trying to avoid a face-plant !

Have to admit though they are among my favourite workouts.

Jonny303

Gaz wrote: »

Can I ask how heavy you go on goodmornings ? Im pretty new to them and can comfortably do 50Kg but going heavy just seems a little un-natural due to the angle , if you know what i mean. Trying to avoid a face-plant !

Have to admit though they are among my favourite workouts.

Ive the same concern as yourself, as in how hard do you push them?

I tend to treat them the same as I do weighted hyper extentions, in that im comfortableish finishing them, bt not that Im finding them a breeze. correct attitude, im not sure, bt would like someone elses opinion.

kevpants

You can push the good mornings as hard as you want. Some people will even use them as a max effort exercise and build up to a max single. I tend keep the reps between 8 and 15. Aiming to get 15 reps and then adding weight. The last weight I was aiming for a set of 15 on was 110kg so I wouldn't recommend holding back. Just do a weight you can handle but if you aren't in bits after your Good Mornings then you went too light. They are very taxing.

Here's the standing ab pulldowns form tonight:

https://www.youtube.com/watch?v=gU4VKgU-DWk

cardio,shoot me

thats an animal way of doing them, i usually kneel facing the rack and kind of shimmy back a bit until i have enough head room for my upper body to go parallell to the ground and pull away, definatly gonna try that out