Effective exercise regimen?

[BigJB]

Hey fellas, i'm posting my workout for criticism and advice, tell me what you think.

Day 1 - Back and tris

Dead lifts -1 warm up, 3 work sets
T-Bar Rows - 3 work sets
Single Arm Rows - 3 Work sets
Chins - 3 Work sets
V-bar push downs - 1 warm up, 2 work sets
Close Bench - 3 Work sets

Day 2 - Shoulders and Calves

Behind the neck presses - 1 warm up, 3 work sets
Side Lateral Raises - 4 work sets, super set with
Front Lateral Raises - 4 work sets
Standing Calf Raises - 4 work sets
Seated Calf Raises - 4 work sets

Day 3 - Rest

Day 4 - Quads, Hams, and Abs

Smith Machine Squats - 1 warm up, 4 work sets
Hack squats - 2 work sets
Leg Extensions - 3 work sets
Lying ham curls - 1 warm up, 2 wrk sets
Seated ham curls - 3 work sets
Crunches - 4 sets of 25

Day 5 - Chest and bi's

Incline Bench Press - 1 warm up, 2 work sets
Flat Barbell Bench Press - 1 warm up, 2 work
Seated Machine Press - 2 work sets
Cable Crossovers - 3 Work sets
Cable isolation curls - 1 warm up, 1 work
Standing Barbell Curls - 1 warm up, 2 work
Hammer Curls - 3 work

Day 6 - Rest

Repeat

Here's my current 1RMs just for reference:

Incline Barbell Bench Press - 295
Flat Barbell Bench Press - 405
Barbell Paralell Squat - 425
Dead Lift - 365

Following this regimen is netting me great strength gains and coupled with my new diet is causing noticeable muscle growth that my wife loves and comments on daily so im quite happy with its current direction. If you experienced guys could comment or help me throw the provebial wrench in my workout to shock my muscles i would love the input.

 

[drwost]

thems is some impressive lifts, if it's working and your happy with the results then stick with it!

 

[BigJB]

Thanks

I appreciate the encouragement

 

[oldfella]

Here's the thing, if this is producing good solid gains then do not look to change it until you stop making progress. The old addage of "If it aint broke, don't fix it" applies here. From my standpoint your workout looks good, hard and should produce good results as long as the nutrition and rest will back it up. Those are some pretty decent numbers you posted! Good solid lifts all around bro. Keep it up!
I suppose if you were to change anything, drop the cable crossovers for chest and do some honest incline flys with d/bells!
Drop the leg extensions and add stiff leg deadlifts for legs.

 

[BigJB]

Thanks

tanks oldfella for the advice. I've tried the Cable Crossover to Dumbell Fly switch but I dont experience the same chest pump with the dumbel flies as I do with the cable crossovers. I can really focus my repetitions wth the cable crossovers and get an awesome squeeze without involving my front delts. I've always had an issue with getting too much of a front delt pump with flies. Are there any suggestins you would have for fixing this?

 

[blackhole2]

Hey fellas, i'm posting my workout for criticism and advice, tell me what you think.

Day 1 - Back and tris

Dead lifts -1 warm up, 3 work sets
A deadlift is considered a hams/glutes exercise as they are the prime movers, actually using it as warm up for your WO is a great idea as long as it doesn't kill your legs and has as focus on only moving the posterior chain.


Chins - 3 Work sets
I don't want to be picky just make things clear:
Chins = close grip = biceps
Pull up = wide grip = back

Day 2 - Shoulders and Calves

Behind the neck presses - 1 warm up, 3 work sets
Behind the neck exercises are an unnecessary rick as they will not give you a better benefit just increase the risk of an AC joint problem or RC impingement.

Day 3 - Rest

Day 4 - Quads, Hams, and Abs

Smith Machine Squats - 1 warm up, 4 work sets
Hack squats - 2 work sets
Free weight squats not just are better for your joints they will regard you with better benefits

Lying ham curls - 1 warm up, 2 wrk sets
Seated ham curls - 3 work sets
There is no real difference between both exercises as in both cases the hip is fixed and the leg is moving

Crunches - 4 sets of 25
Trow a 80lbs db in your chest and do 4/6 sets of 10, make it a strenght exercise instead of an endurance one.

Day 5 - Chest and bi's

Incline Bench Press - 1 warm up, 2 work sets
Flat Barbell Bench Press - 1 warm up, 2 work
Seated Machine Press - 2 work sets
Be nice to your glenohumeral joint and substitute one of these for a Dumbell exercise
Cable Crossovers - 3 Work sets
Cable isolation curls - 1 warm up, 1 work
Standing Barbell Curls - 1 warm up, 2 work
Hammer Curls - 3 work

Day 6 - Rest

Repeat

Here's my current 1RMs just for reference:

Incline Barbell Bench Press - 295
Flat Barbell Bench Press - 405
Barbell Paralell Squat - 425
Dead Lift - 365

Following this regimen is netting me great strength gains and coupled with my new diet is causing noticeable muscle growth that my wife loves and comments on daily so im quite happy with its current direction. If you experienced guys could comment or help me throw the provebial wrench in my workout to shock my muscles i would love the input.

Overall this WO is great; it's well balanced (are you doing more work for you bi's than try's?) and you are getting results out of it.
Keep the good work and when it stops working you can change to a push/pull or other system, maybe a bit more of unilateral work for legs (lunge variations) and free weights for your next phase should be considered.

Good u

 

[rotty]

drop the weight a little....if you are getting too much delt in the fly movement it may be because the weight is too heavy and you are compensating. I don't go deep when I do flys and only do incline.

 

[BigJB]

Thanks for the input

Hey jeronimo, thanks for the alternate suggetiions, i do more work for my biceps because my triceps grow much faster than my biceps, and rotty, i worrying too much about strength on my flies and not focusing on form. I've dropped my weight considerably and focusing purely on the repetition and the pumps are alot better. As far as the squats go, i'm simply doing them on the smith for a change of pace. I'm trying to perfect my form on the machine to minimize my lower back pump when i go back to fhe free weights.

 

[blackhole2]

Hey jeronimo, thanks for the alternate suggetiions, i do more work for my biceps because my triceps grow much faster than my biceps, and rotty, i worrying too much about strength on my flies and not focusing on form. I've dropped my weight considerably and focusing purely on the repetition and the pumps are alot better. As far as the squats go, i'm simply doing them on the smith for a change of pace. I'm trying to perfect my form on the machine to minimize my lower back pump when i go back to fhe free weights.

No problem bro that's what we are here for...

If you have a problem with form doing free squats it may very well be some sort of muscle unbalance. Make sure that you can do a full body weight squat (ass to grass) without any deviation and that you have at least 80 degrees of flexibility on your hams, the smith machine can mask some imperfections in your form as we don't have to balance the bar, not that I ma against them as variation is one the keys for long term commitment.

 

[oldfella]

OK, on the flies, as you come to the top of the movement turn your elbows in towards your chest and squeeze. If you have it right the little fingers on each hand should turn in toward each other. it is just that free weight flies are a much better pec exercise than cables. Just remember to rotate your elbows as you come to the top, don't just turn your wrists. Try it. The other way to put it is supinate your hands at the top of the movement!

 

[BigJB]

Thanks

Thanks again for the advice, next chest workout is tuesday, i'm going to drop from the 50's on the flies to the 35s and use the form you suggested oldfella, and i'm confident it will work. What's your stance on decline bench? Is it useless? Does it actually help in pec development? I've heard yes and no, more no than yes. What do you think?

 

[rotty]

I love decline dumbbells. One of my favorite exercises.

 

[rotty]

Don't worry about the amount of weight you're using or strength, if you drop the weight you are using and concentrate on form and actually hitting the muscle, the weight will increase quickly and you will surpass what you were doing before with bad form.

 

[oldfella]

I love decline dumbbells. One of my favorite exercises.

Like rotty, here's a hint. I only do decline d/b presses as a direct chest exercise anymore. Nothing else. Just don't go crazy with the amount of decline.

 

[BigJB]

Hey guys, thanks for the advice on my workouts. Oldfella, I tried your suggested form on flies and it worked wonderfully! I really appreciate the advice.

 

[oldfella]

Hey guys, thanks for the advice on my workouts. Oldfella, I tried your suggested form on flies and it worked wonderfully! I really appreciate the advice.