critique new program

Day 1
Dead Lift
Pull Ups
Bent Over Rows
Shrugs
Reverse Flies
(Bicep Curl, Hammer Curl) Super set
Reverse Curls

Day 2
1 Mile Run

Day 3
Flat Bench Press
Incline Bench Press
Pull Overs(done as a stretch)
Rotator Bands
Shoulder Press
Lateral Raise
Rotator Bands
(Skull Crushers, One Armed Over-head Extension)superset

Day 4
1 Mile Run

Day 5
Squat
Power Clean
(Leg Extension, Leg Curl)
Calf Raise

Day 6 and 7 Off


I do not know what reps i want to do. I want my strength to go up but i dont want to gain much more mass atleast through baseball season can any1 give me some set and rep ranges for the lifts above?

ORIGINAL: egsbike

Day 1
Dead Lift
Pull Ups
Bent Over Rows
Shrugs - move to day 5
Reverse Flies  --is this for shoulders or back?  if shoulders... move to day 5
(Bicep Curl, Hammer Curl) Super set
Reverse Curls

Day 2
1 Mile Run

Day 3
Flat Bench Press
Incline Bench Press
Pull Overs(done as a stretch)
Rotator Bands
Shoulder Press -- move these to day 5
Lateral Raise -- move to day 5
Rotator Bands
(Skull Crushers, One Armed Over-head Extension)superset

Day 4
1 Mile Run

Day 5
Squat
Power Clean
(Leg Extension, Leg Curl)
Calf Raise

Day 6 and 7 Off


I do not know what reps i want to do. I want my strength to go up but i dont want to gain much more mass atleast through baseball season can any1 give me some set and rep ranges for the lifts above?

i highlighted a few things in red, and where i thought they should be moved.

you had a few shoulder exercises on day 1 and 3, which i didn't get.  IMO, if you're going to split your routine, maybe try to make it looks like this

back/bicep exercises on day 1
chest/tricep exercises on day 3
legs/shoulder exercises on day5

hence the reason for me moving the shoulder stuff all to day 5



as for the rep ranges,  you said you don't really want size/mass, but strength.

a good decent rep range would be 3 sets of 5 reps for most of your compound lifts (squats, deads, bench, oh press, etc....)

on the isolation exercises, you could give them a little more work, especially on the super sets by doing a rep range of 8 -10.     sets are up to you on those.  do at least 2.

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

thanks for the reply. i just followed the template found on exrx.net It stated that rear delts should be done on pull day. reverse flys are done for the back.

thanks for the reply

What truesilver fox said sounds about like what id say. Most people feel that lower rep ranges are more reliable for increasing strength. I would also make an effort to lift the weight as fast as possible (explode) and then come down slow and that only applies to compound lifts btw.

Also throwing can be tough on your shoulders, I don't know much about baseball but if you are throwing a lot then I would try to keep my shoulders from being overworked from weight training.

Good looking routine though. Id recommend timing the mile, even if you already have a good time it can't hurt to have one extra way to track progress.

A healthy body is a guest chamber for the soul: a sick body is a prison.

-Francis Bacon

ORIGINAL: Yet

Usually when I get to the top of my deadlift I'll do a reverse-grip curl.

thanks alot. i just dont want a disproportional body thats all. you know like big chest back and legs and no shoulders. main parts worked when throwing is the rear delt and rotator

oh.. you'll definately get some shoulders with the exercises you mentioned, but you gotta putthem all on the same day.     microdamaging the shoulder muscles day after day might end up being detrimental to your goal b/c of the short rest times.   hence the reason i mentioned to put it all on the same day.

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

makes sense. i will definatly do that

IMO your split is fine as it is right now, if you put shoulder on day 5 they're going to get even more work

On day one they are already getting work in all back exercises, on day 3 they are getting worked in all chest exercises

If you move shoulders to day 5 they're going to get worked 3 times a week plus your baseball practices. NOT GOOD

In my opinion leave it as it is

For the rep range, I do agree (3 sets of 3-5 reps of heavy ass weight) try to move the weight up as fast as you can without losing form and do a slower negative

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

thanks for the reply gottabefit. i practice 4 days a week so i tend to agree with you.