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Please critique this program

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  • Please critique this program

    All, ive posted up my mates program - hes a beginner ectomorph (been lifiting about 2 weeks, never lifted before). I can help with some things but im not a BBer - Ive got him up to eating about 4000 cals a day, 40:30:30 PCF - hes 6ft 3 & about 150lbs & wants to bulk up (goes without saying really)

    He works out at home, pretty much only has an adjustable with an extention/curl attachment, barbells & DBs. Ive got a dip/chin tower on the way for him too.

    Here his current routine, hes done for 2 weeks. ill change things in a month, i just wanted to get him started. Ill write up a program based on :

    Chest/Tris:

    5x5 - Flat Bench Press
    4x8 - Incline Flyes
    4x8 - DB Pullovers
    4x8 - Lying Tricep Extentions
    4x8 - Tricep Dips (Facing away from bench, hands behind)

    Back/Bis:

    5x5 - BB Deadlifts
    4x8 - Single Arm DB Rows
    4x8 - Upright Rows
    4x8 - BB Curls
    4x8 - Hammer Curls

    Legs/Shoulders/Forearms:

    5x5 - Back Squat
    4x8 - Leg extentions
    4x8 - Leg Curls
    4x8 - Military Presses
    4x8 - DB Front Raise
    4x8 - DB Lat Raise
    4x8 - Wrist Curls
    4x8 - Forearm Curls
    4x8 - DB Calf Raise

    Abs: 3 sets max of various exercises

    Please add your thoughts. Ive pretty much just re-typed an email he sent, i didnt realise how much volume there was on Legs/Shoulders day til i re-typed it.

    ive questioned the need to do specific forearm training - he had shrugs on Shoulder day too - i didnt see the need when i already added Deads & theres uprights rows in there. He can alternate between the 2 later...

    Hes doing cardio on the alternate days, but ill get him to stop until its time to cut - which might be never at his stats!
    www.sfoulds.blogspot.com

  • #2
    Originally posted by sjfou View Post
    All, ive posted up my mates program - hes a beginner ectomorph (been lifiting about 2 weeks, never lifted before). I can help with some things but im not a BBer - Ive got him up to eating about 4000 cals a day, 40:30:30 PCF - hes 6ft 3 & about 150lbs & wants to bulk up (goes without saying really)

    He works out at home, pretty much only has an adjustable with an extention/curl attachment, barbells & DBs. Ive got a dip/chin tower on the way for him too.

    Here his current routine, hes done for 2 weeks. ill change things in a month, i just wanted to get him started. Ill write up a program based on :

    Chest/Tris:

    5x5 - Flat Bench Press
    4x8 - Incline Flyes
    4x8 - DB Pullovers
    4x8 - Lying Tricep Extentions
    4x8 - Tricep Dips (Facing away from bench, hands behind)

    Back/Bis:

    5x5 - BB Deadlifts
    4x8 - Single Arm DB Rows
    4x8 - Upright Rows
    4x8 - BB Curls
    4x8 - Hammer Curls

    Legs/Shoulders/Forearms:

    5x5 - Back Squat
    4x8 - Leg extentions
    4x8 - Leg Curls
    4x8 - Military Presses
    4x8 - DB Front Raise
    4x8 - DB Lat Raise
    4x8 - Wrist Curls
    4x8 - Forearm Curls
    4x8 - DB Calf Raise

    Abs: 3 sets max of various exercises

    Please add your thoughts. Ive pretty much just re-typed an email he sent, i didnt realise how much volume there was on Legs/Shoulders day til i re-typed it.

    ive questioned the need to do specific forearm training - he had shrugs on Shoulder day too - i didnt see the need when i already added Deads & theres uprights rows in there. He can alternate between the 2 later...

    Hes doing cardio on the alternate days, but ill get him to stop until its time to cut - which might be never at his stats!
    I don't fully understand why you do 3 sets max of ab workouts but all your other exercises are higher than that? And I would also have to say leg day has too much volume, and you're spending more than an hour working out. I'd say increase chest exercises. flatbench, incline db press or bb. then goto flat flies and incline flies, dips to work the lower chest. add a few more tricep exercises: ie rope pull downs, seated behind the head tricpet extension, etc. More exercises to back, chins or pull downs. More bicep exercises, 21s, alternating curls, etc.

    Comment


    • #3
      ^ i agree

      Comment


      • #4
        Originally posted by LITEweight View Post
        I don't fully understand why you do 3 sets max of ab workouts but all your other exercises are higher than that? And I would also have to say leg day has too much volume, and you're spending more than an hour working out. I'd say increase chest exercises. flatbench, incline db press or bb. then goto flat flies and incline flies, dips to work the lower chest. add a few more tricep exercises: ie rope pull downs, seated behind the head tricpet extension, etc. More exercises to back, chins or pull downs. More bicep exercises, 21s, alternating curls, etc.
        Thanks - hes doing ab work everyday & the abs are worked in some of the compound movements too - He cant do dips, chins, pull-ups, rope pull downs as he doesnt have the equipment - chin/dip tower on the way.

        Scrap the leg extention? Add in the inc. DB press & close grip-bench press on chest/tri day and another bicep exercise on back/bi day?
        www.sfoulds.blogspot.com

        Comment


        • #5
          Without adding too much or taking away too much i fixed his training program. There was alot of shit that overlapped so i just took that stuff out

          Originally posted by sjfou View Post
          All, ive posted up my mates program - hes a beginner ectomorph (been lifiting about 2 weeks, never lifted before). I can help with some things but im not a BBer - Ive got him up to eating about 4000 cals a day, 40:30:30 PCF - hes 6ft 3 & about 150lbs & wants to bulk up (goes without saying really)

          He works out at home, pretty much only has an adjustable with an extention/curl attachment, barbells & DBs. Ive got a dip/chin tower on the way for him too.

          Here his current routine, hes done for 2 weeks. ill change things in a month, i just wanted to get him started. Ill write up a program based on :

          Chest/Tris:

          5x5 - Flat Bench Press
          4x8 - Incline Flyes
          4x8 - DB Pullovers
          4x8 - Lying Tricep Extentions
          4x8 - Tricep Dips (Facing away from bench, hands behind)

          Back/Bis:

          5x5 - BB Deadlifts
          4x8 - Single Arm DB Rows
          4x8 - Lat Pulldowns
          4x8 - Preacher Curl
          4x8 - Hammer Curls

          Legs/Shoulders/Forearms:

          5x5 - Back Squat
          4x8 - Leg Press
          4x8 - Leg Curls
          4x8 - Stiff legged deadlift
          4x8 - Military Presses
          4x8 - DB Lat Raise
          4x8 - DB Calf Raise

          Abs: if he has extra time he can do them.

          Please add your thoughts. Ive pretty much just re-typed an email he sent, i didnt realise how much volume there was on Legs/Shoulders day til i re-typed it.

          ive questioned the need to do specific forearm training - he had shrugs on Shoulder day too - i didnt see the need when i already added Deads & theres uprights rows in there. He can alternate between the 2 later...

          Hes doing cardio on the alternate days, but ill get him to stop until its time to cut - which might be never at his stats!

          Comment


          • #6
            maybe throw in some bent over lat raise for rear delts. there's nothing worse than an incomplete shoulder imo.
            your only as strong as your mind, so consider yourself weak.
            Yep...cats before cunts like my grandma always used to say. - BBOY

            Comment


            • #7
              Appreciated, thanks.
              www.sfoulds.blogspot.com

              Comment

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