Critique my 2 day workout

borntolive SG

day1

Chest:
Dips
Flat Benchpress
Incline Benchpress
Flyes superset with pullovers

Shoulder:
Seated mili press
Arnold press
Dumbell press
Dumbell Uprite rows

Day2
Back
Pullups
Lat pulldown
Deadlifts
Bend over barbell rows
Dumbell rows
Cable rows

Arms(tricep, bicep)
close grip bench press
skullcrushers
1 arm tricep extension
barbell curls
hammer curls

depends on time which i seldom have ,day 3 workout: squats

Marco_Simone SG

sucks…

OPT SG

need more information

-Goal
-Reps
-Sets
-Tempo
-Intensity
-Rest Period
-Recovery Factors
-Nutrition

When you can provide this then we can give you some guidelines

Simon Dean SG

I dont care man, with 2 days you can do bench, squat and deads.Cut out all the rest of the crap la.Focus on these 3.Why do people think that they have to use high volume to get results.

borntolive SG

erm i do bench n deads....are u trying to mean just do deadlifts, squats n bench?

borntolive SG

in wad way? which exercise i should leave out n add?

Marco_Simone SG

your camp no gym meh?

How about this

Day 1:bench,squat,shoulder press(push)
Day 2:deadlift,pull up,upright row(pull)

I dont know why u like to do so many edundant exercises...

borntolive SG

thats the fking prob no gym...

yr workout each ex how many sets n reps? my workouts got deadlifts,benching, squats and rows wad Confused

borntolive SG

goal: be muscular? Laughing

sets, reps: each exercise 4 sets, 8-12 reps,

rest 30-40 sec between each exercise of same muscle grp

nutrition: i m trying to get as much protein n carbo as possible. In army camp u only can eat canteen food.. though i bring milk... for workouts, protein sake after n before workout lor

OPT SG

one more question I should have asked was age and how long you been training. Also how many days a week you training? I'll guess 3.

As far as the training program is concerned - forget about training muscle groups - train movement patterns.

What you are currently doing does "suck" so dump it quickly.

Day 1 (eg. Monday)

A1. Squats
A2. Bent Over Barbell Rows

B1. Static Lunge (Split Squats)
A2. Weighted Chins

Day 2 (eg. Wednesday)

A1. Deadlifts
A2. Bench Press

B1. Romanian Deadlifts
B2. Military Press

Day 3 (eg. Friday) - Repeat Day 1

Alternate between A1 & A2, B1 & B2

Workouts 1,2,5,6,9,10

Sets: 3-4
Reps: 5
Tempo: 3-0-1-0
Rest: 60-90 sec

Workouts 3,4,7,8,11,12

Sets: 2-3
Reps: 10
Tempo: 2-0-1-0
Rest: 30-60 sec

Just a basic program - without a full assessment I am just guessing but this is better than what you were doing.

borntolive SG

been training since start of 2006 ba....i hate to ask this but wads the problem behind my workout? Too much exercises? Redundant exercises? My workout does include essesntials like benching, deadlift, rows, push n pull workouts.

Wads wrong with training specific muscle grps? It allows me to focus on specific muscle grp wad...In fact i work out 2-3 muscle grps per workout day wad...

I have only 2 days to workout with occasionall an extra day. The extra day is for leg exercises

Simon Dean SG

Honestly had seen a person doing deadlifts and squats only and won someone who had done arms only in a curling contest

OPT SG

Why don't you provide a logical scientific reason behind what you have been doing then we'll talk.

The fact the you do legs just when you can fit them in speaks volumes.

Why dont you try the above workout for 4 weeks and see what happens.

If you think you are up to the challenge come in and I'll take you through it the way it is should be done - and see if you can handle it.

borntolive SG

erm I GOT DO DEADLIFTS N SQUATS n i dont do arms ONLY!!!

OPT SG

No direct arm training needed

borntolive SG

i read lots of articles regarding spilts n they seem logical ... regarding yr style of workout, doesnt mixing exercises for diff parts of body make gains harder since u arnt focusing on something?

borntolive SG

hmmm ok but i aint doing much on arm exercises cept for skull crushers, curls, close grips benching

borntolive SG

hey to prevent misunderstanding or wadsoever

i am not doubting yr styles of workout..just wana know wad are yr reasons for using that style of workout instead of spilts

OPT SG

Lets have at your "split"

Chest:
Dips - Horizontal Push
Flat Benchpress - Horizontal Push
Incline Benchpress - Horizontal Push
Flyes superset with pullovers - Horizontal Push

Shoulder:
Seated mili press - Vertical Push
Arnold press - Vertical Push
Dumbell press - Vertical Push
Dumbell Uprite rows - Vertical Push (in a broard way)

Day2
Back
Pullups - Vertical Pull
Lat pulldown - Vertical Pull
Deadlifts - Hip Dominant
Bend over barbell rows - Horizontal Pull
Dumbell rows - Horizontal Pull
Cable rows - Horizontal Pull

(I've deleted the arms for now)

4 x Horizontal Push
4 x Vertical Push
3 x Horizontal Pull
2 x Vertical Push
1 x Hip Dominant
0 x Quad Dominant

No where's the balance?

Splits - there are thousands but see no logic behind what you are doing besides slowing your progress and increasing your risk on injury.

OPT SG

let me guess - you've been reading "mens fitness" or some other crap like that?