Good Program?

legend365

Just wondering is this program covering everything and...is it any good!


Monday

Chest + Triceps

bench press 3*6 (more weight, less reps)
incline/decline bench press 3*8
Dumbell flys 3*8
cable crossovers 3*8

push ups 3*failure

Dips 4*6
Close grip bench press 3*8
cable tricep pushdown 3*8

Tuesday

CV + legs

Rower - 1000m
Treadmill - 3-4km in 20mins
Variants of abs exercise (roughly 10mins)

squats 4*6
deadlift 3*6
calf raise 3*8

Wednesday

Back + shoulder + biceps

Pull ups 4*6
dumbell rows 3*8
shrugs 3*8
inverted rows 4*failure

Shoulder press 3*6 (more weight, less reps)
upright row 3*8

bicep cable curl 4*6 (more weight, less reps, altenate between wide grip and close grip)
dumbell preacher curl 3*8

Thursday

Same as tuesday

Friday

Same as monday


Each week it would be alternated. The next week would have back twice.

Appreciate any feedback or comment.

cardio,shoot me

throw in some hamstring work on your leg day and your arm day looks like theres way too much volume so does your shoulder bicep and back day imo.

legend365

Cheers for the feedback!

I thought that myself but dunno which exercises to leave out or do instead.

Any suggestions?

bigstar

id say no not a good program. 24 upper body exercises and 6 lower in one week. this program screams i wanna look good on the beach. thats fair enough but your body needs balance, front to back, top and bottom.

see this thread for something similar and good advice.

Brian?

Doesn't look great to me, where did you get it?

Cable crossovers and DB flyes? No real need for both, I wouldn't bother with either though seeing are you are doing plenty of pressing. Same with the CGBench and tricep pulldowns, no need for both.

Why back shoulders and biceps on the same day? Why Deadlift and Squat on the same day when you could alternate?

Have you been lifting long? What are your stats?

legend365

bigstar wrote: »

id say no not a good program. 24 upper body exercises and 6 lower in one week. this program screams i wanna look good on the beach. thats fair enough but your body needs balance, front to back, top and bottom.

see this thread for something similar and good advice.

Yea thats why im looking for advice. Want more of a balance. Would lunges be a good addition?

briankeating wrote: »

Doesn't look great to me, where did you get it?

Why back shoulders and biceps on the same day? Why Deadlift and Squat on the same day when you could alternate?

Its a Push/Pull program i came up with myself. I used to it with only 1 day for legs. Started a different program a few weeks back but am looking to start this again except more balanced.

briankeating wrote: »

Have you been lifting long? What are your stats?

Lifting 3 years but have seriously plateu'd.

Height: 6'4
Weight: 82kg
bodyfat: 7-12%

Brian?

legend365 wrote: »

Its a Push/Pull program i came up with myself. I used to it with only 1 day for legs. Started a different program a few weeks back but am looking to start this again except more balanced.

I did a push/pull for a while. It looked a lot different to that though, something like this:

Push A:
Squat
Bench
Military press
CG Bench
Leg Extensions

Pull A:
Stiff leg deadlift
Chins
Cable rows
Curls
Ham raises.

Push B:
Lunges
Incline bench
DB shoulder press
CG bench
Leg Extensions

Pull B:
Deadlift
Lat pulldown
BB rows
Curls
Ham raises


I did PushA, PullA, day off, PushB, Pull B, off, repeat.

legend365

That looks good.

How'd ye get on? More strength, muscle?

Brian?

legend365 wrote: »

That looks good.

How'd ye get on? More strength, muscle?

A fair bit of both. I found it a bit tough after about 2 months though, especially when I was working nightshifts.

legend365

Yea im gonna try this one out. I want to build some muscle and strength but keep the defintion aswell.

Monday

PUSH

squat
leg extensions
calf raise
bench press
Shoulder press
Dips


Tuesday

CV + legs

Rower - 1000m
Treadmill - 3-4km in 20mins
Variants of abs exercise (roughly 10mins)
Push Ups


Wednesday

PULL

deadlifts
Lunges
chin ups
dumbell rows
inverted rows
preacher curl

Thursday

Same as tuesday

Friday

Same as monday


Week after would be pull,push,pull etc.


Does that look any better?

bigstar

legend365 wrote: »

Yea im gonna try this one out. I want to build some muscle and strength but keep the defintion aswell.

Monday

PUSH

squat
leg extensions
calf raise
bench press
Shoulder press
Dips


Tuesday

CV + legs

Rower - 1000m
Treadmill - 3-4km in 20mins
Variants of abs exercise (roughly 10mins)
Push Ups


Wednesday

PULL

deadlifts
Lunges
chin ups
dumbell rows
inverted rows
preacher curl

Thursday

Same as tuesday

Friday

Same as monday


Week after would be pull,push,pull etc.


Does that look any better?

so monday your squatting, tuesday your doing legs(dont know what exercises)? wednesday deadlift, thursday legs? friday squats. that will get very hard very fast if your doing heavy squats and deadlifts every other day and doing leg work every alternate day. your doing legs every day. lifting 5 days a week is gonna be tough. also youve no hamstring work, do GH riases or RDL/stiff leg dead/good mornings.

what are your goals? can you do cardio on the days you lift?

tbh brians routine looks better or the one in the link i gave.

legend365

Sorry ment to remove legs from the CV days (tuesday+thursday). So only lifting 3 days a week.

Im looking at adding good mornings to the pull day for hamstrings. Is it a difficult exercise? Good Form looks tricky.

Brian?

I still think you should alternate squats and lunges on push days and deadlifts and SLDL's on pull days. You could swap SLDL's for goodmornings if you want.