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  • 07-24-17, 5:08 am (EDT)

    Critique my workout

    July 24, 2017, 5:08 am

    Hei, here is my new split, I am cutting right now. Any toughts about my workout?

    Day 1. Shoulder/legs

    1) DB standing press - 7,7,6,4,3 (rest 2min)

    2) DB/cable lateral raise - 4x8-10 + 1 AMREP ca 20 rep (rest 60s)

    3) Face pull - 5x10-15 (rest 30s)

    4) Squat (front/back alternate) - 7,7,6,4,3 (rest 2min)

    5) Hip thrust - 5x8-10 (rest 60s)

    6) Leg curl - 5x8-10 (rest 30)

    + 6 min intense ab workout

    + 30 min steadystate cardio

    ------------------------------------------------------------------------------------------------------------------

    Day 2. 15-20 min HIIT + ABS

    ------------------------------------------------------------------------------------------------------------------

    Day 3. Chest/tricep

    1) Pin press - 7,7,6,4,3 (rest 2min)

    2) Wide grip bench AMREP - 20+ reps

    3) Cable fly - 5x10-15 (rest 30s)

    4) Close grip bench - 4x8-10 (rest 60s) + 1xAMREP ca 20+ reps

    5) DB scull crushers - 5x8-10 (rest 30s)

    6) Tricep pushdown - 5x8-10 (rest 30s)

    + 6 min intense ab workout

    + 30 min steadystate cardio

    ----------------------------------------------------------------------------------------------------------------

    Day 4. 15-20 min HIIT + ABS

    ---------------------------------------------------------------------------------------------------------------

    Day 5. Back/bicep

    1) Rack pull - 7,7,6,4,3 (rest 2 min)

    2) Pull up - 4x8-10 (rest 60s)

    3) Barbell row - 4x8-10 (rest 60s)

    4) DB shrug - 5x10-15 (rest 30s)

    5) DB curls - 5x8-10 (rest 30s)

    6) Hammer curl - 5x8-10 (rest 30s)

    7) Overhand grip (EZ-bar) curl - 5x8-10 (rest 30s)

    + 6 min intense ab workout

    + 30 min steadystate cardio

    --------------------------------------------------------------------------------------------------------------

    2 rest days...

     

    Anything I should change? Why so? :)

    Ideas are also welcome.

    Thanks so much!

  • 07-25-17, 4:11 am (EDT)

    Critique my workout

    July 25, 2017, 4:11 am
    Posted by: mihkelrembel

    Hei, here is my new split, I am cutting right now. Any toughts about my workout?

    Day 1. Shoulder/legs

    1) DB standing press - 7,7,6,4,3 (rest 2min)

    2) DB/cable lateral raise - 4x8-10 + 1 AMREP ca 20 rep (rest 60s)

    3) Face pull - 5x10-15 (rest 30s)

    4) Squat (front/back alternate) - 7,7,6,4,3 (rest 2min)

    5) Hip thrust - 5x8-10 (rest 60s)

    6) Leg curl - 5x8-10 (rest 30)

    + 6 min intense ab workout

    + 30 min steadystate cardio

    ------------------------------------------------------------------------------------------------------------------

    Day 2. 15-20 min HIIT + ABS

    ------------------------------------------------------------------------------------------------------------------

    Day 3. Chest/tricep

    1) Pin press - 7,7,6,4,3 (rest 2min)

    2) Wide grip bench AMREP - 20+ reps

    3) Cable fly - 5x10-15 (rest 30s)

    4) Close grip bench - 4x8-10 (rest 60s) + 1xAMREP ca 20+ reps

    5) DB scull crushers - 5x8-10 (rest 30s)

    6) Tricep pushdown - 5x8-10 (rest 30s)

    + 6 min intense ab workout

    + 30 min steadystate cardio

    ----------------------------------------------------------------------------------------------------------------

    Day 4. 15-20 min HIIT + ABS

    ---------------------------------------------------------------------------------------------------------------

    Day 5. Back/bicep

    1) Rack pull - 7,7,6,4,3 (rest 2 min)

    2) Pull up - 4x8-10 (rest 60s)

    3) Barbell row - 4x8-10 (rest 60s)

    4) DB shrug - 5x10-15 (rest 30s)

    5) DB curls - 5x8-10 (rest 30s)

    6) Hammer curl - 5x8-10 (rest 30s)

    7) Overhand grip (EZ-bar) curl - 5x8-10 (rest 30s)

    + 6 min intense ab workout

    + 30 min steadystate cardio

    --------------------------------------------------------------------------------------------------------------

    2 rest days...

     

    Anything I should change? Why so? :)

    Ideas are also welcome.

    Thanks so much!

    There is no one-size-fits-all perfect workout. There are basic frameworks from which you tailor to your own body and metabolism. My advice is if your current routine is showing results, then no need to change anything.

     

    John

    32 years of lifting and nutritional experience and resident "old man" :-)
    MS Athlete and past Super Hermanite since 2013.
  • 07-25-17, 1:57 pm (EDT)

    Critique my workout

    July 25, 2017, 1:57 pm
    Posted by: mihkelrembel

    Hei, here is my new split, I am cutting right now. Any toughts about my workout?

    Day 1. Shoulder/legs

    1) DB standing press - 7,7,6,4,3 (rest 2min)

    2) DB/cable lateral raise - 4x8-10 + 1 AMREP ca 20 rep (rest 60s)

    3) Face pull - 5x10-15 (rest 30s)

    4) Squat (front/back alternate) - 7,7,6,4,3 (rest 2min)

    5) Hip thrust - 5x8-10 (rest 60s)

    6) Leg curl - 5x8-10 (rest 30)

    + 6 min intense ab workout

    + 30 min steadystate cardio

    ------------------------------------------------------------------------------------------------------------------

    Day 2. 15-20 min HIIT + ABS

    ------------------------------------------------------------------------------------------------------------------

    Day 3. Chest/tricep

    1) Pin press - 7,7,6,4,3 (rest 2min)

    2) Wide grip bench AMREP - 20+ reps

    3) Cable fly - 5x10-15 (rest 30s)

    4) Close grip bench - 4x8-10 (rest 60s) + 1xAMREP ca 20+ reps

    5) DB scull crushers - 5x8-10 (rest 30s)

    6) Tricep pushdown - 5x8-10 (rest 30s)

    + 6 min intense ab workout

    + 30 min steadystate cardio

    ----------------------------------------------------------------------------------------------------------------

    Day 4. 15-20 min HIIT + ABS

    ---------------------------------------------------------------------------------------------------------------

    Day 5. Back/bicep

    1) Rack pull - 7,7,6,4,3 (rest 2 min)

    2) Pull up - 4x8-10 (rest 60s)

    3) Barbell row - 4x8-10 (rest 60s)

    4) DB shrug - 5x10-15 (rest 30s)

    5) DB curls - 5x8-10 (rest 30s)

    6) Hammer curl - 5x8-10 (rest 30s)

    7) Overhand grip (EZ-bar) curl - 5x8-10 (rest 30s)

    + 6 min intense ab workout

    + 30 min steadystate cardio

    --------------------------------------------------------------------------------------------------------------

    2 rest days...

     

    Anything I should change? Why so? :)

    Ideas are also welcome.

    Thanks so much!

    Looks pretty good to me! Like stated if it's working no reason to change it up.

    I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day.

    MS Athlete/Super Hermanite
    BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
  • 07-26-17, 2:28 am (EDT)

    Critique my workout

    July 26, 2017, 2:28 am

    Thanks guys :)

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