critique full body plz k thx

Workout A

Squats 3x10
Press 3x5
BB Bent over row 3x5

Workout B
Squats 3x10
Bench 3x5
Seated cable row 3x10
BB Shrugs 2x10
Pull downs 3x5

"No citizen has a right to be an amateur in the matter of physical
training...what a disgrace it is for a man to grow old without ever seeing the
beauty and strength of which his body is capable."

Those pull downs are lat pull downs or triceps pull downs?

Squat max - 275lbs  30/07/09
Bench max - ¿?
Front Squats(atg)- ¿?

lat

"No citizen has a right to be an amateur in the matter of physical
training...what a disgrace it is for a man to grow old without ever seeing the
beauty and strength of which his body is capable."

dead lifts?

if i were you i would just do the mark rippetoes starting strength routine. Thats what im doing and alot of people on convinced me to do it. Its pretty similar to what your doing. Here it is.





Mark Rippetoe's Starting Strength Routine:

*note the dip/chin isnt in the original program

Here is a routine from Mark Rippetoe’s book called “Starting Strength”. You can buy the book at www.startingstrength.com.It includes endless useful info that all beginners should learn. But asfor the program he suggests, his clients that he gives it to on AVERAGEgain 30-40 pounds in about 6 months or so which is amazing gains.

The program is as follows:

You alternate Workout A and Workout B every other day, 3 times a week.So you could either do Mon, Wed, Fri or Tues, Thurs. and Sat. Dependingon what works best for you.

Example:

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Etc.

For the actual workouts read below:

Note: This doesn’t include warm-up sets

**Means this is OPTIONAL**

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do DeclineDumbbell Bench Press with your hands Facing each other)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)

Assistance work:

Most people cant get it through there head that compound lifts alsowork your arms Plenty and always Insist on direct arm work. As quotedby Madcow2, “Don't **** with this. Every bodybuilder seems to haveAttention Deficit Disorder and an overwhelming desire to customizeeverything.” If you are one of these people note that you have theoption of doing the dips and chins which give PLENTY of arm work.Abdominal work is fine to do also if needed.

I recommend weighted decline sit-ups and/or Hanging Leg Raises at 2x8-10.

It's fine to add some assistance work such as abs, hypers, or maybesome direct biceps and triceps work, but don't overdo it. For directarm work, 3 sets of 8 of one lift for each muscle at the end of yourlast workout of the week will be plenty. Your arms are getting hit hardall week on this routine, so you don't want to blast them with isostuff as well.
(dips/chins - skullcrusher/curls)

Weight:

As for the weight, make sure that you use the SAME weight throughoutthe sets. For example if I do the first set if Squats with 200lbs thenI do the other 2 sets of squats with 200lbs.

Every weekmake it a goal to increase each of your lifts by 2.5%. Meaning if Ilifted 100lbs for my Bench Week 1 then Week 2 I would try for 102.5lbs.If I did 200lb Squats Week 1 I would try for 205lbs in Week 2.Sometimes you will be able to do more but don’t mess with your formjust to lift more.

Warm-up Sets:

Before allyour working sets it is best to do a few warm-up sets. Specifically foryour first lift. You don’t have to do the whole thing for the otherlifts but definitely the first.

What you do is you ramp your weight up to your working sets.

For example:

2x5xbar (sets x reps x weight)
1x5x85
1x3x125
1x2x155

And the working set weight would be 175.

If you are lifting your working sets under 150 I would cut out the 3rd warmup set of 1x5 because it wont be needed.

Rest interval

As for the rest interval, Rippetoe suggests 1-2 minutes for theworksets, with no rest needed for warmups. Typically the workout takesme about 40 minutes, a little longer then you would think when lookingat it. When I add my abs in it can run to 50 or so. So as for the guyssaying it should take 10, you have no idea what you are talking about.




I added  barbell curls to workout B and skullcrushers to workout A since it says you can add one isolation exercises to each arm muscle but NO MORE than that. You arms get worked hard all week.

Its pretty good

Why would you be doing lat pulldowns AND seated rows on w/o B if you're doing BB rows on w/o A?

Squat max - 275lbs  30/07/09
Bench max - ¿?
Front Squats(atg)- ¿?

when you say press does that mean oh press or military press? if not your not working shoulders..tbh i don't really like this routine i say you try starting strength also its kinda similar to your program.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

YEP... i see no deads.  

squats
deads
flatbench
overhead barbell press
barbell rows
dips
pullups
powercleans


the exercises i listed above are some of THE BEST compound lifts you can do.

My name is FOX.... and I approve this message.

Amen to that silverfox. I also like to include some T-bar rows too, but again, thats just me.

jkenosky88



Example:

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Etc.

For the actual workouts read below:

Note: This doesn’t include warm-up sets

**Means this is OPTIONAL**

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do DeclineDumbbell Bench Press with your hands Facing each other)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)

The bolded and underlined part is a BODYBUILDING.COM adjustment to the program.  It should say "powercleans (or rows if you wanna be a p***y about it)"

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358