Critique my workout

Framework

Hi all,

I changed my workout a bit recently and just wanted some feedback. Basically just wanted to know if im omitting any major muscle groups? Or am I setup ok.Do my reps etc look ok? Should I add in any excercises or swap any excercises?

My goals are really just general fitness/strength/muscle tone

I have 2 workouts I do,alternating 3 times a week - Tue,Thur,(Sat or Sun)

Workout 1 -
10 Mins cross trainer
10 Min Static and Mobility stretching
Bench press 3 sets of 8
Squats 4 sets of 6
Seated Row 3 sets of 8
Full body Dips 3 sets of 10
Tricep Machine Pulls 3 sets of 8


Workout 2
10 Mins cross trainer
10 Min Static and Mobility stretching
Dead lift 3 sets of 5
Pull ups 4 sets of 6
Seated Machine Leg Push(Not sure if thats what its called) 3 sets of 10
Bicep Curls(bar) 3 sets of 8
Bicep Curls(Machine) 3 sets of 8

Scuba Ste

Aint too bad.

If you want to be pedantic Id say keep static stretching for the end of your workout, dips and bench hit your chest so you might drop one for overhead pressing or do one in W2, do something more hamstring specific instead of leg press, shoulder prehab instead of one of the curlz etc. etc.

shootermacg

I personally don't think it's balanced enough to be a good full workout. That's why I keep to a four day split. Very limited shoulder work, no calf work, I could see this causing imbalances, which in turn can lead injury.

For the dips/chins you are being restrained by the weight of your body,
But you can add weight to the mix to keep the rep range down if you like.
I've recently added weight to my chins and found it added 4 reps to my body weight chins max reps (almost immediately), great way to break a plateau!
So try to do your max reps on chins and dips and if it's over 15 dips add weight or 15 chins, add weight.

Don't ignore the shoulder area, I do front/side raises and reverse flys all at the same time. so it's 12 front, 12 side and reverse 12 rows, rest and repeat, hurts like a bitch after 1 set but a great additional shoulder workout to the military press and a great time saver.

If you want to stick to a 3 day program I suggest you look at the muscles you aren't targeting (hint: opposing muscles) and come up with 3 workouts or alternatively google a 3-day split, there are people who have put years of experience into creating great programs, why bother reinventing the wheel ^ ^.
I find I also start with these premade programs, see how they go and maybe make changes to suit myself (I usually add 1 or 2 exercises of the day if I'm still feeling good after).

Transform

Scuba Ste wrote: »

Aint too bad.

If you want to be pedantic Id say keep static stretching for the end of your workout, dips and bench hit your chest so you might drop one for overhead pressing or do one in W2, do something more hamstring specific instead of leg press, shoulder prehab instead of one of the curlz etc. etc.

agree with all of this. +1

just do not be afraid to change the rep ranges you are using from week to week and keep aiming to increase the weight being lifted

Transform

shootermacg wrote: »

I personally don't think it's balanced enough to be a good full workout. That's why I keep to a four day split. Very limited shoulder work, no calf work, I could see this causing imbalances, which in turn can lead injury.

For the dips/chins you are being restrained by the weight of your body,
But you can add weight to the mix to keep the rep range down if you like.
I've recently added weight to my chins and found it added 4 reps to my body weight chins max reps (almost immediately), great way to break a plateau!
So try to do your max reps on chins and dips and if it's over 15 dips add weight or 15 chins, add weight.

Don't ignore the shoulder area, I do front/side raises and reverse flys all at the same time. so it's 12 front, 12 side and reverse 12 rows, rest and repeat, hurts like a bitch after 1 set but a great additional shoulder workout to the military press and a great time saver.

If you want to stick to a 3 day program I suggest you look at the muscles you aren't targeting (hint: opposing muscles) and come up with 3 workouts or alternatively google a 3-day split, there are people who have put years of experience into creating great programs, why bother reinventing the wheel ^ ^.
I find I also start with these premade programs, see how they go and maybe make changes to suit myself (I usually add 1 or 2 exercises of the day if I'm still feeling good after).

could you please point out where the program is imbalanced? And with the suggestions by scuba stev, where are the imbalances?

How is adding in MORE shoulder work a 'time saver'?

What muscles is he NOT targeting that he should?

shootermacg

Transform wrote: »

could you please point out where the program is imbalanced? And with the suggestions by scuba stev, where are the imbalances?

I was not addressing scuba stev, but the OP.

Very limited shoulder work, no calf work, no ab work.

How is adding in MORE shoulder work a 'time saver'?

It's not that adding more shoulder work is a time saver on the original program, but by doing side/front and rear as one set, you get through these faster.

What's with you and caps lock?

Transform

shootermacg wrote: »

What's with you and caps lock?

scuba steve added some fine points

agree with the shoulder work but who really needs calf work in a weekly program?

Agree with the ab work

save more time by just doing a standing push press and NO micky mouse side, front and rear lateral raises. Doing them every now and again is fine but NOT for a weekly program.

i would throw in a different metcon every week on the 3rd day and save the two programs for the two other days. Also the 10mins of cardio at the start could be better spent doing 10mins of hard intervals or stretching/rolling more at the end of the session

Scuba Ste

shootermacg wrote: »

I personally don't think it's balanced enough to be a good full workout. That's why I keep to a four day split. Very limited shoulder work, no calf work, I could see this causing imbalances, which in turn can lead injury.

For the dips/chins you are being restrained by the weight of your body,
But you can add weight to the mix to keep the rep range down if you like.
I've recently added weight to my chins and found it added 4 reps to my body weight chins max reps (almost immediately), great way to break a plateau!
So try to do your max reps on chins and dips and if it's over 15 dips add weight or 15 chins, add weight.

Don't ignore the shoulder area, I do front/side raises and reverse flys all at the same time. so it's 12 front, 12 side and reverse 12 rows, rest and repeat, hurts like a bitch after 1 set but a great additional shoulder workout to the military press and a great time saver.

If you want to stick to a 3 day program I suggest you look at the muscles you aren't targeting (hint: opposing muscles) and come up with 3 workouts or alternatively google a 3-day split, there are people who have put years of experience into creating great programs, why bother reinventing the wheel ^ ^.
I find I also start with these premade programs, see how they go and maybe make changes to suit myself (I usually add 1 or 2 exercises of the day if I'm still feeling good after).

I think your getting a little carried away tbh. The OP just wants to build up his general strength and fitness. Worrying about 3/4 day splits and chin up plateaus are overdoing imo. If someone is posting about a training program then theyre not at a stage where they need to be complicating things with lots of exercises per bodypart, lots of volume, bodypart splits etc, most would well just to get stronger on few lifts and look after their diet. Bodybuilding is obvioulsy your thing but its not for everyone.

Brian?

Scuba Ste wrote: »

I think your getting a little carried away tbh. The OP just wants to build up his general strength and fitness. Worrying about 3/4 day splits and chin up plateaus are overdoing imo. If someone is posting about a training program then theyre not at a stage where they need to be complicating things with lots of exercises per bodypart, lots of volume, bodypart splits etc, most would well just to get stronger on few lifts and look after their diet. Bodybuilding is obvioulsy your thing but its not for everyone.

Agree.


OP, the workout looks ok to me except for a slight tweek. You need more hamstring work, drop the leg press in W2 and add in glute ham raises and add in Stiff leg deadlifts in W1. I'd drop at least 1 of the curls and put in OH pressing in W2 as well.

The shoulder prehab can be done without adding any time to the workout, I do mine in the rest periods when doing squats and deadlifts.

Scuba Ste

briankeating wrote: »

The shoulder prehab can be done without adding any time to the workout, I do mine in the rest periods when doing squats and deadlifts.

Haha lucky you, mine nearly doubles the workout.

Stupid feckin injured shoulders.

Transform

Scuba Ste wrote: »

I think your getting a little carried away tbh. The OP just wants to build up his general strength and fitness. Worrying about 3/4 day splits and chin up plateaus are overdoing imo. If someone is posting about a training program then theyre not at a stage where they need to be complicating things with lots of exercises per bodypart, lots of volume, bodypart splits etc, most would well just to get stronger on few lifts and look after their diet. Bodybuilding is obvioulsy your thing but its not for everyone.

amen to that

Transform

briankeating wrote: »

Agree.


OP, the workout looks ok to me except for a slight tweek. You need more hamstring work, drop the leg press in W2 and add in glute ham raises and add in Stiff leg deadlifts in W1. I'd drop at least 1 of the curls and put in OH pressing in W2 as well.

The shoulder prehab can be done without adding any time to the workout, I do mine in the rest periods when doing squats and deadlifts.

agreed and that is when i do it with clients also - well that and much more couplet work

Brian?

Transform wrote: »

agreed and that is when i do it with clients also - well that and much more couplet work

Sure didn't I rob the idea from one of your videos.