Critique Wanted

[dseiler]

Here's my current training regimen.

Training: Chest/Back
Flat Dumbbell Bench 3 x 15
Incline Dumbbell Bench 3 x 15
Wide Grip Pulldowns 3 x 15
Close Grip Underhand Pulldowns 3 x 15

Training: Legs
Squats 3 x 15
Deadlifts 3 x 15
Leg Extensions 3 x 15
Standing calf raises 3 X 15


Training: Shoulders/Arms
Military Press 3 x 15
Upright Row 3 x 15
Barbell Curls 3 x 15
Seated Dumbell Curls 3 x 15
Tricep Pushdowns 3 x 15

Training days are 30 minutes cardio except on leg days. Nutrition is no supplements, eat whatever I want but maintain 2000 calories per day. I've lost about 40 lbs since Jan 1st but I am really looking to kick it into high gear with the training. Let me know how it looks!

[Saxon]

You've lost on average 12 pounds a month so far, if you still need to lose weight keep doing what you are doing, it is obviously working!  Congrats!

[dseiler]

It's been slow going so far, but that's the best way to do it.

[wes]

I would add in a rowing exercise on back day and lose one of the pulldowns.

Do leg extensions right after squatting,then deadlifts........finish one bodypart before starting another.

Add in a compound exercise for the triceps.......you are doing two biceps exercises and then pressdowns.............. triceps are 2/3 of the arm,add in some skullcrushers or seated barbell extensions for mass.

Also,vary your rep range by pyramiding up in weight and decreasing reps.......your body will adapt to this set scheme very easily.......besides that,you are only hitting one type of muscle fiber by doing 15 reps on everything.

6-12 reps would be better for upperbody,and 12-20 for legs.

Or you could do higher reps one week,and lower reps the next week.


Good luck!

[nodeal]

switch deadlifts on leg day with stiff legged deadlifts(use dumbbells). add in some leg curls. also use deadlifts on back day since it is an AMAZING back workout when done intensely (usually in the 3-8 rep range). will build overall power and mass.

[dseiler]

Modified with suggested changes. Thanks. 

When you pyramid the weight, do you add 10 pounds each time until failure? What constitutes failure? 1 rep?

Training: Chest/Back
Flat Dumbbell Bench
Incline Dumbbell Bench
Wide Grip Pulldowns
Barbell Rows
Deadlifts

Training: Legs
Squats
Leg Extensions
Leg Curls
Stiff Legged Deadlifts
Standing calf raises

Training: Shoulders/Arms
Military Press
Upright Row
Barbell Curls
Seated Dumbell Curls
Tricep Pushdowns
Seated Barbell Extensions

[wes]

Do not do deadlifts on the day before squatting or you`ll be squatting withe the empty bar.

Also,if you do deads,you should not include stiff-leggeds the very next day.

I would do deadlifts last on leg day.


Do the Seated BB Exts. before pressdowns.....ithey are the compound (heavy) movement.

[wes]

Judging how much weight to add per set,depends on how much you use per exercise.

For Example:

Dumbell Bench Press (after a good warmup):
80-10
95-8
110-5-6

Failure to me means that if you are going for 8 reps,that the 8th. rep should be hard to squueze out......one rep maxes are for powerlifters.

[dseiler]

Excellent. I will switch the shoulders/arms day with chest back. I probably should have noted that I am running these in a three day split.

Monday - Chest/Back/Cardio
Tues - Off/Cardio
Wed - Shoulders/Arms/Cardio
Thurs - Off/Cardio
Fri - Legs/Abs
Sat - Off/Cardio
Sun - Chest/Back/Cardio
Etc...

[wes]

That`ll work....good luck bro,train hard!

[dseiler]

That`ll work....good luck bro,train hard!

Thanks. You think two exercises for chest/back is enough?

Flat Dumb
Incline Dumb
Standing Barbell Rows
Wide Grip Pulldowns

[triple_pickle]

Here's my current training regimen.

Training: Chest/Back
Flat Dumbbell Bench 3 x 15
Incline Dumbbell Bench 3 x 15
deadlifts 4 x 5
bb rows 3 x 8-15
Wide Grip Pulldowns 3 x 15 i would substitute pull ups
Close Grip Underhand Pulldowns 3 x 15

Training: Legs
Squats 3 x 15
Leg Extensions 3 x 15
Deadlifts 3 x 15 stiff legged?
lounges 2 x as far as you can go, then back
Standing calf raises 3 X 15

Training: Shoulders/Arms
Military Press 3 x 15
Upright Row 3 x 15 i would do side laterals instead
shrugs 3 x 8-12
Barbell Curls 3 x 15
Seated Dumbell Curls 3 x 15
Tricep Pushdowns 3 x 15
another triceps exercise: skullcrushers, dips, or close grip benches 3 x 6-10

[dseiler]

Should have mentioned that I am limited on what I can do with a home gym. It's just a straight bench with a leg, pulldown attachment and free weights.

Added seated tricep extensions.