this Overall Size Workout? Any Good?

[BigFellaAndy]

Had been doing a workout before... 4x8 workout.... 4/5 excersizes for each muscle group. But had been speaking to someone who said it was a bit too much.
(Example) Chest Inc/Dec/Flat/Flies (4 sets of 8 reps for each one increasing weight in each set)


Anyways... when talking to this guy he said i'm training and doing reps like i'm on steroids, where i'm actually not.. So came up with a new routine.. was just after some peoples opinions on this workout routine which i'm doing now...

It's over a day split... Day 1 Legs, Day 2 chest/tris, Day 3, back and bis, Day 4, traps/shoulders

Legs
Squats 10 x 2 Warmup
Squats 2 x 20
Stiff legged Deads 15x2
Leg curls 2 x 12 (Failure weight)



Chest - Bench 2x warmup
2 x 5 - 8 range, Heavy
Incline Same
Decline Same
Flies 2x8 - 12 range
Tripceps
Dips 2x8
Cable pulldown 2 x 6/12

Back
Pullups 3 x 5/10
DB Rows 3 x 5/8
Cable Rows 1 x 20 Failure weight
Biceps
BB curls 2 x 5 - 8
Conc Curls 2 x 8
Preacher curls 1 x 12 (Failure weight)


Sholders/Traps
Military press 3 x5/8
Side/Rear Superset 2 x 10 each
Lying Rot Cuff 2 x 15 Both arms
Wide Grip upright rows 1 x 15
Shrugs 3 x 10
Db shrugs 3 x 8


Been doing this workout for a week or so now.. just been getting used to my weights etc. and have the weights right which are a good workout..

But i'm starting to bulk properly on monday/tuesday.. trying to eat a lot more and supplement a lot more. was just wanting to make sure that this workout should put good size on me? Or are Bis and Tris lacking a little bit perhaps??

[James]

Looks very overcomplicated, simplify to win - lift one of the big compounds at the start of each session - bench, squat or dead, then base the rest of the session on synergist exercises to the main compound, consisting of any of the following - chin ups, overhead press, leg extensions, rows, biceps curl, triceps extensions, abs (crunches/planks); no point in doing flat, incline AND decline bench all in one session!! Also there is no need to train to failure, you'll just burn out!

In regards to sets/reps, compounds = 2/3 sets of 4-8 reps, isolation exercises = 1/2 sets of 6-10 reps, there is no need for more volume - everything should be lifted HEAVY.

[Ric One]

If you want to build muscle you need to go heavier and do less reps. This is the workout that has worked for me over the last year (I have gone from 58kg to 69kg), although obviously everyone is dfferent. I didn't write the workout (A paid coach is gonna be more qualified than me). I got it off this site, credit is Dan Iaciofano (I think). But yeah, try it and see for yourself:

Upper/Lower Split

Monday – Upper Body + Finisher
A Bench Press 6 x 4
B1 Flat DB Press 3 x 8
B2 Bodyweight Row 3 x 12
C DB Bent Over Row 4 x 10
D Finisher - Treadmill/Rower Sprints 800m, 400m, 200m. As fast as possible. 60-90 sec rest between sets.


Tuesday – Lower Body & Core
A Deadlift 6 x 4
B1 DB Step-Ups 3 x 8 per side
B2 DB Romanian Deadlift 3 x 12
Core:
C1 Kneeling Barbell Rollouts 4 x 8
C2 L-Sit 4 x 20s


Thursday – Upper Body + Finisher
A Weighted Chin Ups 6 x 4
B DB Overhead Press 4 x 10
C1 Press Ups 3 x 12
C2 Seated Cable Row 3 x 12
D Finisher – KB/DB Swings 3 x 25. Minimal rest between sets.


Friday – Lower Body + Core
A Back Squat 6 x 4
B Barbell Romanian Deadlift 4 x 10
C Walking Lunges 3 x 10 per side
Core:
D1 Plank Row 4 x 8 per side
D2 Side Plank 4 x 30s per side

[James]

No need for supersets (possible burn out/injury, not worth risking) or sprints (why do you want to BURN calories if you are trying to add weight!?). As before, see my above post.

[Ric One]

Like I explained in my previous post, I didn't write the workout (Copy and paste job). But as a basis it covers a lot of compound movements, free weights (natural ROM), balanced across the body and solid mix of push and pull movements. Obviously he can tweak the exercises, i.e. drop the sprints and throw in more core and instead of supersetting just do the listed exercises as regular sets. At the end of the day a good workout routine is one that works and I thought that based on my personal experiences with said workout, I would recommend it. Not perfect for the OP's needs, but it's a decent enough guideline, especially if he is writing his own workout.

[BigFellaAndy]

Just writing up a few things in response..

I've found if i train Chest and only do incline/flat my chest doesn't feel that worked, i'm kinda limited to how heavy i can go because of a lack of spotter, i train on my own, often theres no1 in the gym or no1 near by when i'm there.

So doing Flat/Incline/Decline does seem to have a good effect on my chest.

each of my groups to kind of have a compound excersize for each one...

Legs = Squats
Chest = Bench
Back = I'v had problems with my back before, so can't do deadlifts heavy... It's a reccuring injury i've had for years, it's not due to bad form, its just constantly there. So even though it's not a full compund movement, i'll do rows and pullups for them... Then i use the Cable rows for a more of an iscolation excersize.

Shoulders, my main big movement is the military press... I know you've mentioned about supersets been a burnout, but my shoulers actually respond really well to them, i'm not really lagging with my shoulders, their quite strong, quite big and always have been pretty decent, as are my traps.


My main concern really was Biceps and Triceps?
Especially Triceps... After my current chest workout... Is Dips and Cable pulldowns enough for triceps? Or should they have something else in with them??

And for biceps aswel.. after a back workout is Preacher, conc and BB curls enough to force growth out of them? (i know that their already getting quite a bit of work off pullups, Rows, and cable rows...) but always have lagged with my arms anyways... no matter WHAT i've tried with them. Only time i had major growth with them was when i was supplementing a LOT.. but i'm not willing to supplement as much as i was before then.

[stavrog1]

one thing for sure is you don't need to do 3 different exercises for biceps after already doing pull-ups, rows and cable rows! I'd choose one of them and keep reps between 6-8.

[dope540]

weighted chins will blast the biceps.