Critique My Workout Plan, Please?

[keepingitbig]

Chest/Arms/Shoulders/Tris/Biceps
[ This is not in the order of how I do workouts ]

Incline Bench Press: 3x 6 to 8 reps
Shoulder Press: 3x 6 to 8 reps.
Bench Press: 3x 6 to 8 reps.
Spider Curlz: 3x 8 to 10 reps.
Close Grip Pulldowns: 4x 8 to 10 reps.
Cable Push Downs: 4x 8 to 10, and last set to failure.
Bicep Curl: 3x 6 to 8, last set to failure.

I use heavy weight as well. Should I increase my weight by 10lbs each week?

Legs & Back -

Leg Press: x3 Sets of 6 to 8 Reps.
Deadlifts
Calf Raises: x3 sets of 6 reps
Leg Extension: x4 sets of 6 to 8 reps.

Smith Machine Squat: x4 sets 6 to 8 reps

Leg: Curl x4 sets of 6

Back:

Cable Pushdowns: 3 sets of 6 reps
Lat Pulldowns: 3 sets 6

Just a little confused. Had to change my meal-plan a bit, adding some whey into the mix, with vegetables along with my meals and also fruits. I lift heavy and intense in order to work the muscles. I only do three days a week. Really love lifting heavy, but I need some guidance. Thanks.

 

[DLD]

I have so much admiration for you and this routine...I wish I could get back into it, the winter makes everything hard Excellent, just excellent!

 

[keepingitbig]

I have so much admiration for you and this routine...I wish I could get back into it, the winter makes everything hard Excellent, just excellent!

Yeah, but I'm actually doing this to build a base. Chest Arms/Tris/Shoulders on 1 day, rest, legs/back, rest, than other stuff like lower body. I'm an endomorph as well, so I watch out what I eat.

 

[CockyCock]

You can try to switch up your workouts every 2 weeks or so to trick your muscles. I would probably add 5 pounds to each exercise weekly depending on you being able to keep good form. you could also add more reps or sets once an awhile to shock the muscles!!

 

[CockyCock]

Chest/Arms/Shoulders/Tris/Biceps
[ This is not in the order of how I do workouts ]

Incline Bench Press: 3x 6 to 8 reps
Shoulder Press: 3x 6 to 8 reps.
Bench Press: 3x 6 to 8 reps.
Spider Curlz: 3x 8 to 10 reps.
Close Grip Pulldowns: 4x 8 to 10 reps.
Cable Push Downs: 4x 8 to 10, and last set to failure.
Bicep Curl: 3x 6 to 8, last set to failure.

I use heavy weight as well. Should I increase my weight by 10lbs each week?

Legs & Back -

Leg Press: x3 Sets of 6 to 8 Reps.
Deadlifts
Calf Raises: x3 sets of 6 reps
Leg Extension: x4 sets of 6 to 8 reps.

Smith Machine Squat: x4 sets 6 to 8 reps

Leg: Curl x4 sets of 6

Back:

Cable Pushdowns: 3 sets of 6 reps
Lat Pulldowns: 3 sets 6

Just a little confused. Had to change my meal-plan a bit, adding some whey into the mix, with vegetables along with my meals and also fruits. I lift heavy and intense in order to work the muscles. I only do three days a week. Really love lifting heavy, but I need some guidance. Thanks.

lifting heavy weight requires the rite amount of nutrition before, during, and after your workout. working out the way you do means you need to consume at least 40 grams of protein 30 min pre workout, 20 grams during workout ( to constantly feed the muscle while tearing muscle tissue, VERY IMPORTANT) and 40 grams post workout!! You do this and i guarantee youll notice a difference in your strength, endurance, and recovery!! You can also try a Nitric Oxide booster pre workout, Branched chain amino acids during your workout, and Glutamine post workout.

 

[REDZULU2003]

Nutrition is important before, during but most importantly straight after and the 4 hours after a session. Check Nutrient Timing a great book backed up by medical studies and cheap as chips http://www.amazon.com/Nutrient-Timing-Future-Sports-Nutrition/dp/1591201411

 

[REDZULU2003]

Think about adding a Wide Grip Neck Press for width in the chest because that will do it like no other. Throw in seated pulley rows for the back and hise shrugs for the traps. I dont go with more sets myself but make 1 set my be all and end all, yeah a HIT man here but each to his own right as we all vary.

If your strapped for time or want to challenge yourself than go with approx 15%-20% more weight than you normally use and do it all in one set with less reps and go to failure and once at that try another rep, than in the contracted position of the muscle hold it and squeeze that fucker hard because this is where allot of the growth comes in ... it hurts like a bitch but you'll grow to love it and in no time get a nice looking body with great strength.

I've not exercises properly in months due to a nagging injury in my shoulder blade which has now cleared so this week will be hitting it again. Have my routine and excited to start. Remember dont overdo or complicate things and finish it all within 45-50 minutes. The after workout drink is most important, more important than the before and during .. make sure you got protein and carbs mixed in with some Glutamine, L-Leucine for recovery. Good one before a session is Creatine or CEE in water just to boost the ATP in the muscles.

Protein as well aint getting any cheaepr but you can make your own old school shakes using powdered milk and eggs...o yea dont forget some sugar (dextrose) as carbs.

 

[keepingitbig]

lifting heavy weight requires the rite amount of nutrition before, during, and after your workout. working out the way you do means you need to consume at least 40 grams of protein 30 min pre workout, 20 grams during workout ( to constantly feed the muscle while tearing muscle tissue, VERY IMPORTANT) and 40 grams post workout!! You do this and i guarantee youll notice a difference in your strength, endurance, and recovery!! You can also try a Nitric Oxide booster pre workout, Branched chain amino acids during your workout, and Glutamine post workout.

Thanks guys. But that workout plan has been modified and I don't do fully body. I do separate days 3 to 4 times a week. 4th if I have a chance with rest days inbetween for growth. I'm actually doing pretty good ending my first month of bodybuilding. Man, was it hard at first, but I'm doing well. I'm seeing significant muscle growth, because I modified my meals since the last thread I did on meals, adding in fruits and vegies to the mix. Not a big fan of supplements, because I believe in the natural approach. One of my friends is hooked on supplements, but he's an ectomorph, so it works for him. Anyways, one more thing. What's a good exercise for bigger triceps? I do skull-crushers, close-grip bench press and tricep-dip machine ( I'm 6'7'' and 230+, so it's hard for me to do parallel dips ). Any advice?

 

[DLD]

I'm 6'7'' and 230+

Freaking MONSTER!

 

[keepingitbig]

Freaking MONSTER!

You know me, man, I'm not the show-off types like those idiot guys walking around in the gym, or not. I know one of my friends who does that shit. Wearing no-sleave shirts so he can show off. Acts like a douchebag too.

 

[REDZULU2003]

Will do take the advice? sounds like you know already. Triceps, you have named good ones already but you got pull downs with a rope and kickbacks that isolate the triceps. Best one for me was the good old bodyweight dips and in time add weight via a belt.

 

[REDZULU2003]

You know me, man, I'm not the show-off types like those idiot guys walking around in the gym, or not. I know one of my friends who does that shit. Wearing no-sleave shirts so he can show off. Acts like a douchebag too.

Yeah they look pretty pathetic, seen many in my time and most look out of proportion albeit strong. To me its not the size but symmetry, proportion and strength that trumps size any day.

 

[shr0om_7]

Chest/Arms/Shoulders all in one day? Lol. I suggest you break them apart as you're hitting too many muscle groups in one day and your lifts will suffer.

Chest/Tris (or Bis)
Back/Bis (or tris)
Shoulders/Legs

You can throw abs in there whenever or on off days.

If you can increase each lift 10# per week, that would be fantastic, but it honestly isn't practical or possible.

Do not do deads and squats on the same day. Most people tend to do deads on back day and squats on leg day.

I would add some compound lifts into your back routine sucks as BB rows, DB rows, pullups, etc.

Also, work your biggest muscles groups first. e.g. hit chest before you hit tris/bis.
You can either try deads/squats at the beginning or end of each day to see which works for you. Some say deads at the beginning increase their deads but reduce the other lifts for the day. others say doing deads at the end lowers their numbers due to exhausting the other muscle groups prior.

For Tris I would recommend doing what someone already posted which is BW dips/weighted dips. Do not do kickbacks, lol. Skull Crushers or Close Grip Bench instead.

Edit: for shoulders add in military press and lateral raises.

Also, what does your nutrition look like? Macros? Supplements?