Comments and suggestions on my workout plz

**rlhawthorn** · 28-04-2007 04:37 PM

Hey guys, I have decided to go on a bulk for the next 2 months or so and have devised the following workout, an upper/lower split over 3 days. I reckon its pretty solid, but I would appreciate you guys taking a look and suggesting if/how it could be improved. I'll get a journal up as soon as I get some feedback, so here goes:

Monday
-Incline DB Press 4x6-8
-Flat DB Fly 2x8-10
-DB Shoulder Press 4x6-8
-Rope Triceps Extension 2x8-10
-Weighted Crunches 3x10-12

Wednesday
-BB Back Squat 4x6-8
-Leg Extension 2x10-12
-Straight Legged Deadlift 2x8-10
-Standing Calf Raises 3x12-15
-Windscreen Wipers 3x8-10

Friday
-Wide Grip Lat Pulldowns 4x6-8
-Chinups 3x8-10
-Bent Over Side Lateral Raises 4x8-10
-Dumbell Biceps Curl 2x8-10
-Reverse Hyperextensions 3x10-12

Cheers,

Ryan

**James Copping** · 28-04-2007 04:45 PM

Slightly low on the volume IMO.

Monday
-Incline DB Press 4x6-8
-Flat DB PRESS 3x8-10
-DB Shoulder Press 4x6-8
-Rope Triceps Extension 2x8-10
-Weighted Crunches 3x10-12

Wednesday
-BB Back Squat 5x6-8
-Leg PRESS 3x10-12
-Straight Legged Deadlift 3x8-10
-Standing Calf Raises 3x12-15
-Windscreen Wipers 3x8-10 You what now?

Friday
Deadlifts 4x4-6
-Wide Grip Lat Pulldowns 4x6-8
-Chinups 3x8-10 These or pulldowns
Some form of row movement 3x8-10
-Bent Over Side Lateral Raises 2x8-10
-Dumbell Biceps Curl 2x8-10
-Reverse Hyperextensions 3x10-12 I'd put these on leg day personally, I envy you for having a RH bench though!

**rlhawthorn** · 28-04-2007 05:20 PM

Quote

Originally Posted by meathead1987

Slightly low on the volume IMO.

-Windscreen Wipers 3x8-10 You what now?

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I saw them in a magazine. You basically do a hanging leg raise, but at the top of the movement you twist your hips up towards your armpit on both sides, that's 1 rep.

Would you suggest anything else besides? I was trying to get one abs exercise in on every workout as opposed to blasting them on just one day every week.

**James Copping** · 28-04-2007 05:23 PM

I'd suggest dropping the ab work altogether tbh, but horses for courses.

I forgot to mention I would lower the low rep sets to 4-6 reps(not 6-8) and increase the 8-10rep sets to 10-12reps.

**rlhawthorn** · 28-04-2007 05:33 PM

Quote

Originally Posted by meathead1987

I'd suggest dropping the ab work altogether tbh, but horses for courses.

I forgot to mention I would lower the low rep sets to 4-6 reps(not 6-8) and increase the 8-10rep sets to 10-12reps.

I'm including those abs exercises so when I come to cutting bf% I'm left with a decent six pack.

Well you seem to know your stuff pretty well so I'll take on board your suggestions and get cracking.

Cheers

**James Copping** · 28-04-2007 05:39 PM

Squats and deads and other coumponds will work your abs plenty, as Tom will tell you doint loads of crunches and leg raises wont help, it will just overwork them and it could leave you with a dodgy posture as you aren't working them functionally.