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Critique my workout plan please - 3 day.

  • 09-02-2013 7:58pm
    #1
    Registered Users, Registered Users 2 Posts: 265 ✭✭


    Goals: Performance improvements for sport (Gaelic football), general strength and flexibility, muscle development.

    I avoided putting in some of the most popular advanced exercises like clean and press, dead-lift etc. The reasoning for this is that my technique ranges from bad to terrible on these exercises and its pointless to add that into my routine until I get some help from a decent trainer to make big changes to my form.

    I have broken it down into two upper body days which will be Monday and Friday. I will do a leg day on Wednesday with a mixture of weights and plyometrics. (Ill add that plan into here when I have it ready)

    =========================================================

    Sets/Reps overview: I work with a 12/10/8 rep system. So for example 12 reps of 20kg, then move up to 10 reps of 30kg and move up to 8 reps of 40kg to finish. The last 8 reps are generally the maximum I can do that exercise and the last 1-2 reps work towards fail.

    Planes of movement - For the compound exercises I broke down Monday into 2 horizontal push and 2 horizontal pull exercises in addition to one vertical push and one vertical pull exercise. Friday then has 2 vertical push and 2 vertical pull exercises in addition to one horizontal push and one horizontal pull exercise.
    There seems to be some ambiguity as to whether dips are a horizontal or a vertical push exercise, so I didn't include that in the above.

    Duration: All things being equal, I complete both days in about 90 - 100 minutes.

    Monday:

    Compound:

    Bench press - 12, 10, 8 rep format
    Row machine - 12, 10, 8 rep format
    Military press - 12, 10, 8 rep format
    Pull ups - 12, 10, 8 rep format
    Push-ups - Approx 50 in total
    Dumbbell incline row - 12, 10, 8 format
    Dips - 12, 10, 8 rep format

    Isolation:

    Ez-bar curl (biceps) - 12, 10, 8 rep format
    Smith machine shrug (traps) - 12, 10, 8 rep format
    Farmers walk (forearms) - 8 lengths, 6 lengths, 4 lengths increasing weight each set
    Face down neck raise (neck) - 12, 10, 8 rep format
    Ab workout circuit


    Friday:

    Compound:

    Bench press - 12, 10, 8 rep format
    Inverted row - 5 reps x 4 sets (weak at this, need to work on form)
    Shoulder press machine - 12, 10, 8 rep format
    Chin ups - 12, 10, 8 rep format
    Seated Dumbbell press - 12, 10, 8 rep format
    Lat pull down machine - 12, 10, 8 rep format
    Dips - 12, 10, 8 rep format

    Isolation:

    Overhead cable curl (biceps) - 12, 10, 8 rep format
    Dumbbell shrug (traps) - 12, 10, 8 rep format
    Wrist roller (forearms) - 5 - 10 full rolls
    Face up neck raise (neck) - 12, 10, 8 rep format
    Ab circuit workout

    =========================================================

    For the compound exercises, I concentrated on the most highly regarded ones which I can complete with good form. I then added in some extra isolation exercises to target the areas which don't get hit directly from the compound workouts. (I know they get hit secondarily in a number of cases).


Comments

  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    No leg work at all?


  • Registered Users, Registered Users 2 Posts: 265 ✭✭DRose1


    No leg work at all?
    'I will do a leg day on Wednesday with a mixture of weights and plyometrics. (Ill add that plan into here when I have it ready)'

    Also train with the club on Tuesdays and Thursdays.


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    DRose1 wrote: »
    'I will do a leg day on Wednesday with a mixture of weights and plyometrics. (Ill add that plan into here when I have it ready)'

    Also train with the club on Tuesdays and Thursdays.
    That's what I get for skipping the preamble. Carry on!


  • Registered Users, Registered Users 2 Posts: 265 ✭✭DRose1


    That's what I get for skipping the preamble. Carry on!
    I'm the same. I probably read on average 10% of a post.


  • Moderators, Recreation & Hobbies Moderators Posts: 21,898 Mod ✭✭✭✭Brian?


    As a rule I say anything that takes that long to read is over complicated.

    This is most certainly over complicated.

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




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  • Registered Users, Registered Users 2 Posts: 1,371 ✭✭✭john_cappa


    Over complicated. Drop all the isolations. Google "push pull legs"


  • Registered Users, Registered Users 2 Posts: 265 ✭✭DRose1


    Brian? wrote: »
    As a rule I say anything that takes that long to read is over complicated.

    This is most certainly over complicated.
    john_cappa wrote: »
    Over complicated. Drop all the isolations. Google "push pull legs"

    Thanks for the feedback. Admittedly, I made it a bit over complicated. My reasoning is that I like to do a 90-100 minute session on Monday and Friday and that plan fits in fairly well with that time frame. (I looked through a lot of different push, pull, leg plans and used a lot of elements from them in this plan)

    If I get through my compound exercises and I am feeling ok (no tweaks etc), would it be majority detrimental to me in some way to add in a few of the isolation exercises? Alternatively add another set to the compound exercises, so a 12/10/8/6 set structure? There is a reasonable gap between each upper body day, so getting enough rest should not be a big issue...

    Fwiw, the isolation exercises were put together based off the compound plan... e.g. My triceps are targeted fairly heavily in the compound exercises but the biceps not as much. As such, I added in a iso bicep exercise to balance things out somewhat...

    Any further feedback would be appreciated.


  • Registered Users, Registered Users 2 Posts: 1,371 ✭✭✭john_cappa


    Personally I wouldn't do the isolations but to extra working sets on the compounds!


  • Registered Users, Registered Users 2 Posts: 265 ✭✭DRose1


    john_cappa wrote: »
    Personally I wouldn't do the isolations but to extra working sets on the compounds!
    Cheers. Going to work on my dead-lifting form over the next few weeks as well and hopefully add that into the plan asap - Seems to be an unilateral opinion on the internet that it should form a major part of your program.


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