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Critique my plan.

  • 24-03-2010 6:05pm
    #1
    BJC
    Registered Users, Registered Users 2 Posts: 731 ✭✭✭


    Back lifting after about a two year gap.
    Can those with more experience have a look at and critique my plan please.

    It's a day on/day off plan as it stands but I'm open to change, each day's workout is about an hour long.

    Day 1: Chest + Triceps

    Bench press.................... 8 - 10 reps, 4 sets
    Incline press................... 8 - 10 reps, 4 sets
    Flys............................... 8 - 10 reps, 4 sets

    Tricep extension.............. 8 - 10 reps, 4 sets
    Tricep kickback................ 8 - 10 reps, 4 sets


    Day 2: Back + Biceps

    Dumbell row..................... 8 - 10 reps, 4 sets
    Barbell row...................... 8 - 10 reps, 4 sets
    Barbell pullover................. 8 - 10 reps, 4 sets

    Barbell curl...................... 8 - 10 reps, 4 sets
    Hammer curl.................... 8 - 10 reps, 4 sets


    Day 3: Shoulders

    Military press.................... 8 - 10 reps, 4 sets
    Lateral Raise.................... 8 - 10 reps, 4 sets
    Rear delt fly..................... 8 - 10 reps, 4 sets
    Upright row...................... 8 - 10 reps, 4 sets



    *NOTE: I'm not working my legs at the moment, due to circumstances beyond my control.


Comments

  • #2
    TheRiddler
    Closed Accounts Posts: 425 ✭✭TheRiddler


    I'll start by saying you are really losing out if you do not do any leg work or deadlifting. Think of it this way, if you can't squat 100kg you won't be able to bench 100kg. You have to get a balance between upper body and lower body. Whatever about not working legs but I would highly advise starting deadlifts as they are the best workout for your back,glutes/hamstrings, abs pretty much everything. Now that I mentioned abs, is there any reason why you don't do any ab work? Again deadlifts and squats would be good for this.

    The stuff you do do now is okay. On day 1 I don't see the point of both bench press and incline press, maybe swap incline for close grip pbench press which will be alot harder on your triceps.

    On day 2 is there a reason why you do dumbell rows and barbell rows? Pick one or swap every session no point doing both. I would do some lat pulldowns as you are not working your lats enough. Try some reverse curls for your forearms aswell.

    Day 3 looks okay try mixing military press with shoulder press and swap between barbell dumbells every few weeks. Try shrugs with the upright rows.


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