Critique?

I've been doing this workout for a while with decent success but I'm definitely reaching my peak with it. I know the shoulder before the chest thing is tabu but it works ok for me. These aren't in the order performed by the way. What are ya'lls thoughts?

Monday Legs

Squats 10-12/3x
Incline 10-12/3x
Decline 10-12/3x
Various Hamstring workouts 10-12/3x

Tuesday Back

Bent Over Rows 10-12/3x
Wide grip pullups 10-12/3x
Lower back 10-12/3x
Seated rows 10-12/3x
Pull downs 10-12/3x

Wednesday Shoulder/Easy day

Military press 10-12/3x
Straight bar raise 10-12/3x
Side extensions 10-12/3x

Thursday Chest

Flat bentch 10-12/3x
Incline 10-12/3x
Decline 10-12/3x
Free weight flat bentch 10-12/3x
Free weight decline flat bentch 10-12/3x

Friday Arms

Straight bar curl 10-12/3x
Overhead cable pulls 10-12/3x
Pull downs or dips 10-12/3x
Skull crushers 10-12/3x
Seated free weight curl 10-12/3x
Forearms 10-12/3x

I do cardio every once and a while. I need to get a good schedule going for that.

I forgot the calf workouts on Monday. I do two different calf workouts 10-12/3x

First of all, I'm assuming you use machines because you mentioned benchpress and free weight bench press. Cut out the machines and only

dofreeweights. Machines aren't nearly as effective as freeweights. Theyaren't going to help you that much. Just stick with freeweights on all

lifts. Also using a simth machine does not count as freeweights. Alsostick to doing compound exercises as the majority of your routine.

Old Lifts: Bench-335, Squat-455, Deadlift-495
New lifts: Bench-375, Squat-545, Deadlift- 585

Strongest 17year old on DBB

what do u mean when u say incline and decline on ur leg day?

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

Leg_Beast


First of all, I'm assuming you use machines because you mentioned benchpress and free weight bench press. Cut out the machines and only

dofreeweights. Machines aren't nearly as effective as freeweights. Theyaren't going to help you that much. Just stick with freeweights on all

lifts. Also using a simth machine does not count as freeweights. Alsostick to doing compound exercises as the majority of your routine.

I don't use any machines except on leg day. No simth machines for me. When I said benchpress I meant just a regular flat bench with a straight bar. Sorry I don't really know the proper names :)

TonyDude



Thursday Chest

Flat bentch 10-12/3x                              So is this and
Incline 10-12/3x
Decline 10-12/3x
Free weight flat bentch 10-12/3x                this the same thing? If not then what are each of them.
Free weight decline flat bentch 10-12/3x

Also what is incline and decline on leg day

Old Lifts: Bench-335, Squat-455, Deadlift-495
New lifts: Bench-375, Squat-545, Deadlift- 585

Strongest 17year old on DBB

Nope, one is with a barbell. The other is just freeweights.
The incline and decline on leg day are on a machine also

If you are reaching a peak switch up your workout.
The best thing to do is heavier weight less reps, try about 4-6 reps. This will give you strength gains.
Then after a month or so you can go back to doing higher reps.

Also try changing other variables.

Jeff Bode NASM-CPT User Based Fitness Product Reports

bro what are you saying? Barbell, and the other is with freeweights? i think your confusing barbells with dumbells. both are freewiehgts.

"A severed foot is the ultimate stocking-stuffer" "Obsession is what the LAZY use to describe dedication" "You put your faith in Christianity. I put mine in artillery"