Looking for your opinions on my training plan

[Kingjpwn]

Hey guys! Looking for critique on my workout plan. The idea is atm to just increase weights on everything, not reps or sets.

Spoiler

1. Chest, calves
Incline smith press 15, 12, 10, 8, 6
Weighted Dips 12 (no weight), 2 x 8 (rp to get 8)
Machine press 12, 10, 5+5+5+5
Cable crossover 3 x 10
Machine fly 3 x 10 isohold 15 sec (if can)
Smith calf raise 3 x 10
Leg press calves 3 x 15

2. Back, abs
Wide grip lat pull down, weight pyramid 5x10-15, 3 first "warm ups"
Bent over barbell row, working warm up 15, feeder, feeder, failure 5-8
Rope pullover 3 x 15-20
Cable row 12, 10, 5+5+5+5
Shrugs 3 x 8-12
Hyperextension 3 x 15-20
Cable crunch 3 x failure
Reverse crunch 3 x failure
A1. Decline leg raises 3 x failure
A2. Plank

3. Rest

4. Shoulders, hamstrings
Rear delt fly 5 x 15-30
Seated smith ohp 15, 12, 10, 8, 6
Cable lateral raise 3 x 10-12
Seated lateral raise 2 x 4+4+4+4+amrap 10 sec breaks, drop weight in half do one more amrap
Rdl 15, 12, 10, 8, 6
Lying leg curl 14, 12, 10, 10 - 3ds and partials on two last sets
Leg curl 4x10

5. Quads
Leg extension 4x10
Back squat 15, 12, 1 or 2 feeder, failure
Hack squat or smith front squat 15, 12, 10, 5+5+5+5
Walking lunge 4x10
Hip adduction 3x15
Hip abduction 3x15

6. Arms
Seated dumbbell curls 3 x 10-12
Standing hammer curls 3 x 10-12
Preacher curl 3 x 12-15
Ez bar curl 3 x 8-10
Tricep pushdown 3 x 10-12
Reverse grip pushdown 3 x 10-12
Rope pushdown 3 x 12-15
Rope overhead extension 3 x 15-20
Dumbbell wrist flexion 2 x 15-20
Cable wrist extension 2 x 15-20

7. Rest

 

[FearThaGear]

In order for someone to critique a plan, you must first have a plan and disclose it.

 

[Kingjpwn]

In order for someone to critique a plan, you must first have a plan and disclose it.

What you mean? What's wrong with the plan I posted?

 

[FearThaGear]

What you mean? What's wrong with the plan I posted?

Well, if your plan is to increase weight then I like your plan go for it 👍

 

[Kingjpwn]

Well, if your plan is to increase weight then I like your plan go for it 👍

Alright. I was more looking for critique if I'm missing something on my plan in your opinion or if the workouts look good. I like to discuss a lot about different kinds of workouts and methods of breaking the muscle

 

[eazy]

In order for someone to critique a plan, you must first have a plan and disclose it.

It was behind a spoiler tag for me.

1. Chest, calves
Incline smith press 15, 12, 10, 8, 6
Weighted Dips 12 (no weight), 2 x 8 (rp to get 8)
Machine press 12, 10, 5+5+5+5
Cable crossover 3 x 10
Machine fly 3 x 10 isohold 15 sec (if can)
Smith calf raise 3 x 10
Leg press calves 3 x 15

2. Back, abs
Wide grip lat pull down, weight pyramid 5x10-15, 3 first "warm ups"
Bent over barbell row, working warm up 15, feeder, feeder, failure 5-8
Rope pullover 3 x 15-20
Cable row 12, 10, 5+5+5+5
Shrugs 3 x 8-12
Hyperextension 3 x 15-20
Cable crunch 3 x failure
Reverse crunch 3 x failure
A1. Decline leg raises 3 x failure
A2. Plank

3. Rest

4. Shoulders, hamstrings
Rear delt fly 5 x 15-30
Seated smith ohp 15, 12, 10, 8, 6
Cable lateral raise 3 x 10-12
Seated lateral raise 2 x 4+4+4+4+amrap 10 sec breaks, drop weight in half do one more amrap
Rdl 15, 12, 10, 8, 6
Lying leg curl 14, 12, 10, 10 - 3ds and partials on two last sets
Leg curl 4x10

5. Quads
Leg extension 4x10
Back squat 15, 12, 1 or 2 feeder, failure
Hack squat or smith front squat 15, 12, 10, 5+5+5+5
Walking lunge 4x10
Hip adduction 3x15
Hip abduction 3x15

6. Arms
Seated dumbbell curls 3 x 10-12
Standing hammer curls 3 x 10-12
Preacher curl 3 x 12-15
Ez bar curl 3 x 8-10
Tricep pushdown 3 x 10-12
Reverse grip pushdown 3 x 10-12
Rope pushdown 3 x 12-15
Rope overhead extension 3 x 15-20
Dumbbell wrist flexion 2 x 15-20
Cable wrist extension 2 x 15-20

7. Rest

 

[weightlossburn]

Hey guys! Looking for critique on my workout plan. The idea is atm to just increase weights on everything, not reps or sets.

Spoiler

1. Chest, calves
Incline smith press 15, 12, 10, 8, 6
Weighted Dips 12 (no weight), 2 x 8 (rp to get 8)
Machine press 12, 10, 5+5+5+5
Cable crossover 3 x 10
Machine fly 3 x 10 isohold 15 sec (if can)
Smith calf raise 3 x 10
Leg press calves 3 x 15

2. Back, abs
Wide grip lat pull down, weight pyramid 5x10-15, 3 first "warm ups"
Bent over barbell row, working warm up 15, feeder, feeder, failure 5-8
Rope pullover 3 x 15-20
Cable row 12, 10, 5+5+5+5
Shrugs 3 x 8-12
Hyperextension 3 x 15-20
Cable crunch 3 x failure
Reverse crunch 3 x failure
A1. Decline leg raises 3 x failure
A2. Plank

3. Rest

4. Shoulders, hamstrings
Rear delt fly 5 x 15-30
Seated smith ohp 15, 12, 10, 8, 6
Cable lateral raise 3 x 10-12
Seated lateral raise 2 x 4+4+4+4+amrap 10 sec breaks, drop weight in half do one more amrap
Rdl 15, 12, 10, 8, 6
Lying leg curl 14, 12, 10, 10 - 3ds and partials on two last sets
Leg curl 4x10

5. Quads
Leg extension 4x10
Back squat 15, 12, 1 or 2 feeder, failure
Hack squat or smith front squat 15, 12, 10, 5+5+5+5
Walking lunge 4x10
Hip adduction 3x15
Hip abduction 3x15

6. Arms
Seated dumbbell curls 3 x 10-12
Standing hammer curls 3 x 10-12
Preacher curl 3 x 12-15
Ez bar curl 3 x 8-10
Tricep pushdown 3 x 10-12
Reverse grip pushdown 3 x 10-12
Rope pushdown 3 x 12-15
Rope overhead extension 3 x 15-20
Dumbbell wrist flexion 2 x 15-20
Cable wrist extension 2 x 15-20

7. Rest

Hey guys! Looking for critique on my workout plan. The idea is atm to just increase weights on everything, not reps or sets.

Spoiler

1. Chest, calves
Incline smith press 15, 12, 10, 8, 6
Weighted Dips 12 (no weight), 2 x 8 (rp to get 8)
Machine press 12, 10, 5+5+5+5
Cable crossover 3 x 10
Machine fly 3 x 10 isohold 15 sec (if can)
Smith calf raise 3 x 10
Leg press calves 3 x 15

2. Back, abs
Wide grip lat pull down, weight pyramid 5x10-15, 3 first "warm ups"
Bent over barbell row, working warm up 15, feeder, feeder, failure 5-8
Rope pullover 3 x 15-20
Cable row 12, 10, 5+5+5+5
Shrugs 3 x 8-12
Hyperextension 3 x 15-20
Cable crunch 3 x failure
Reverse crunch 3 x failure
A1. Decline leg raises 3 x failure
A2. Plank

3. Rest

4. Shoulders, hamstrings
Rear delt fly 5 x 15-30
Seated smith ohp 15, 12, 10, 8, 6
Cable lateral raise 3 x 10-12
Seated lateral raise 2 x 4+4+4+4+amrap 10 sec breaks, drop weight in half do one more amrap
Rdl 15, 12, 10, 8, 6
Lying leg curl 14, 12, 10, 10 - 3ds and partials on two last sets
Leg curl 4x10

5. Quads
Leg extension 4x10
Back squat 15, 12, 1 or 2 feeder, failure
Hack squat or smith front squat 15, 12, 10, 5+5+5+5
Walking lunge 4x10
Hip adduction 3x15
Hip abduction 3x15

6. Arms
Seated dumbbell curls 3 x 10-12
Standing hammer curls 3 x 10-12
Preacher curl 3 x 12-15
Ez bar curl 3 x 8-10
Tricep pushdown 3 x 10-12
Reverse grip pushdown 3 x 10-12
Rope pushdown 3 x 12-15
Rope overhead extension 3 x 15-20
Dumbbell wrist flexion 2 x 15-20
Cable wrist extension 2 x 15-20

7. Rest

Is that a picture of you in the profile? Are those your biceps? I thought I was hetero until I saw them...

 

[Kingjpwn]

Is that a picture of you in the profile? Are those your biceps? I thought I was hetero until I saw them...

Yes it is me. Going to start steroids soon... think I'm going to hit at least 50cm biceps after first cycle? =D Currently 46cm.

 

[CJ]

Too much in there, and a lot of redundancy.

For example....

Smith calf raises and leg press calf raises. Basically the same thing, doing a calf exercise with a straight knee.

Hyperextensions after already doing barbell bentover rows. The BO BB Rows already hit your erectors and hammies.

Cable crossovers and machine flies. Just pick one.

Get rid of the fluff.

 

[FearThaGear]

It was behind a spoiler tag for me.

1. Chest, calves
Incline smith press 15, 12, 10, 8, 6
Weighted Dips 12 (no weight), 2 x 8 (rp to get 8)
Machine press 12, 10, 5+5+5+5
Cable crossover 3 x 10
Machine fly 3 x 10 isohold 15 sec (if can)
Smith calf raise 3 x 10
Leg press calves 3 x 15

2. Back, abs
Wide grip lat pull down, weight pyramid 5x10-15, 3 first "warm ups"
Bent over barbell row, working warm up 15, feeder, feeder, failure 5-8
Rope pullover 3 x 15-20
Cable row 12, 10, 5+5+5+5
Shrugs 3 x 8-12
Hyperextension 3 x 15-20
Cable crunch 3 x failure
Reverse crunch 3 x failure
A1. Decline leg raises 3 x failure
A2. Plank

3. Rest

4. Shoulders, hamstrings
Rear delt fly 5 x 15-30
Seated smith ohp 15, 12, 10, 8, 6
Cable lateral raise 3 x 10-12
Seated lateral raise 2 x 4+4+4+4+amrap 10 sec breaks, drop weight in half do one more amrap
Rdl 15, 12, 10, 8, 6
Lying leg curl 14, 12, 10, 10 - 3ds and partials on two last sets
Leg curl 4x10

5. Quads
Leg extension 4x10
Back squat 15, 12, 1 or 2 feeder, failure
Hack squat or smith front squat 15, 12, 10, 5+5+5+5
Walking lunge 4x10
Hip adduction 3x15
Hip abduction 3x15

6. Arms
Seated dumbbell curls 3 x 10-12
Standing hammer curls 3 x 10-12
Preacher curl 3 x 12-15
Ez bar curl 3 x 8-10
Tricep pushdown 3 x 10-12
Reverse grip pushdown 3 x 10-12
Rope pushdown 3 x 12-15
Rope overhead extension 3 x 15-20
Dumbbell wrist flexion 2 x 15-20
Cable wrist extension 2 x 15-20

7. Rest

What kind of ridiculous spoiler button is this?

Here I am thinking this guy has no plan but it's sitting right behind a spoiler button.

My apologies

 

[CJ]

What kind of ridiculous spoiler button is this?

Here I am thinking this guy has no plan but it's sitting right behind a spoiler button.

My apologies

I work here and I have no idea where this "Spoiler" button is located!!! 🤣🤣🤣

 

[FearThaGear]

Hey guys! Looking for critique on my workout plan. The idea is atm to just increase weights on everything, not reps or sets.

Spoiler

1. Chest, calves
Incline smith press 15, 12, 10, 8, 6
Weighted Dips 12 (no weight), 2 x 8 (rp to get 8)
Machine press 12, 10, 5+5+5+5
Cable crossover 3 x 10
Machine fly 3 x 10 isohold 15 sec (if can)
Smith calf raise 3 x 10
Leg press calves 3 x 15

2. Back, abs
Wide grip lat pull down, weight pyramid 5x10-15, 3 first "warm ups"
Bent over barbell row, working warm up 15, feeder, feeder, failure 5-8
Rope pullover 3 x 15-20
Cable row 12, 10, 5+5+5+5
Shrugs 3 x 8-12
Hyperextension 3 x 15-20
Cable crunch 3 x failure
Reverse crunch 3 x failure
A1. Decline leg raises 3 x failure
A2. Plank

3. Rest

4. Shoulders, hamstrings
Rear delt fly 5 x 15-30
Seated smith ohp 15, 12, 10, 8, 6
Cable lateral raise 3 x 10-12
Seated lateral raise 2 x 4+4+4+4+amrap 10 sec breaks, drop weight in half do one more amrap
Rdl 15, 12, 10, 8, 6
Lying leg curl 14, 12, 10, 10 - 3ds and partials on two last sets
Leg curl 4x10

5. Quads
Leg extension 4x10
Back squat 15, 12, 1 or 2 feeder, failure
Hack squat or smith front squat 15, 12, 10, 5+5+5+5
Walking lunge 4x10
Hip adduction 3x15
Hip abduction 3x15

6. Arms
Seated dumbbell curls 3 x 10-12
Standing hammer curls 3 x 10-12
Preacher curl 3 x 12-15
Ez bar curl 3 x 8-10
Tricep pushdown 3 x 10-12
Reverse grip pushdown 3 x 10-12
Rope pushdown 3 x 12-15
Rope overhead extension 3 x 15-20
Dumbbell wrist flexion 2 x 15-20
Cable wrist extension 2 x 15-20

7. Rest

The thing that sticks out the most for me is your rep ranges.

If you want to get stronger, you're going to have to add more weight and lower your rep range.

You have more of a bodybuilder style workout which may be good for building muscle but definitely not the best for building strength.

 

[eazy]

Is that a picture of you in the profile

He said it is. I need his advice.

 

[CJ]

He said it is. I need his advice.

He is a big boy!!! 😳😳😳

 

[Badleroybrown]

There is a lot of work and a lot of exercises. Pick three movements for chest. Jack up the weight to 65-75% of your heaviest weight. Drop the reps. You could keep the sets, that is ok.
Chest.. keep the first 3 chest movements and then pick one of the other 2. I like cable crossovers because I can drop the weight and use strict form to push the blood into the muscles really concentrate on the muscle. This is just my opinion.
then finish off you day with one calve exercises.
BTW calves should be trained heavy with high reps. 3x40 is a good start. Or until your shit feels like it’s going to catch fire. Lol and then do another 10 reps.
if you want your calves to grow they have to be hit heavy and hard. You could even do a set in between your other sets and when you are done with you chest you will be done with your workout.

 

[Kingjpwn]

Too much in there, and a lot of redundancy.

For example....

Smith calf raises and leg press calf raises. Basically the same thing, doing a calf exercise with a straight knee.

Hyperextensions after already doing barbell bentover rows. The BO BB Rows already hit your erectors and hammies.

Cable crossovers and machine flies. Just pick one.

Get rid of the fluff.

I like to do smith and leg press calf raises because in smith raises I feel my "inner calves" work and in leg press calf raises I feel the outer calf work. BO BB rows don't hit hammies mate? I also wear a belt doing them. Also because I don't deadlift I think my erectors need the work from hyperextensions. They are the only exercise where I am not trying to stabilize my lower back.

With cable crossovers I can really feel my lower chest and with machine flies the inner chest. That's the reasoning of having them both.

Thank you a lot for critique though. Appreciate it.

What kind of ridiculous spoiler button is this?

Here I am thinking this guy has no plan but it's sitting right behind a spoiler button.

My apologies

Sorry mate, I thought it would be cool for people if I used the spoiler button so people can click it to check the program and click again to hide it!

The thing that sticks out the most for me is your rep ranges.

If you want to get stronger, you're going to have to add more weight and lower your rep range.

You have more of a bodybuilder style workout which may be good for building muscle but definitely not the best for building strength.

Yeah, this is the style I've always done. You are right, I am a bodybuilder not a powerlifter. My goal is to compete in classic physique. That's why I am here trying to learn about steroids and a thing or two more about diet / training.

He said it is. I need his advice.

He is a big boy!!! 😳😳😳

Thanks guys lol... Just wait when I start my test and dbol cycle Let's see how big I get

There is a lot of work and a lot of exercises. Pick three movements for chest. Jack up the weight to 65-75% of your heaviest weight. Drop the reps. You could keep the sets, that is ok.
Chest.. keep the first 3 chest movements and then pick one of the other 2. I like cable crossovers because I can drop the weight and use strict form to push the blood into the muscles really concentrate on the muscle. This is just my opinion.
then finish off you day with one calve exercises.
BTW calves should be trained heavy with high reps. 3x40 is a good start. Or until your shit feels like it’s going to catch fire. Lol and then do another 10 reps.
if you want your calves to grow they have to be hit heavy and hard. You could even do a set in between your other sets and when you are done with you chest you will be done with your workout.

3x40 on calves? Are you sure mate? I can post a picture on where I got my calves at with the ~10 rep range. Sure I can try for example on the other movement to have the 3x40

Is there any reason on dropping the reps? And if I train my chest once a week, is 3 movements really enough?




Thanks a lot for your replies guys, appreciate it!

 

[Badleroybrown]

Calves grow with high reps.. getting a pump and forcing them to grow are two different things. I am sure you know this.
Strength comes from lower reps.. by lowering the reps and upping the weights you get stronger. If you use 75% of your max you should not be able to bust out 15 reps on the smith machine.
but what do I know. These are just suggestions and I am going by what works for me. I am not a professional or a trainer. I hope you get what you are need out of your routine. It looks solid.🤙

 

[Kingjpwn]

Calves grow with high reps.. getting a pump and forcing them to grow are two different things. I am sure you know this.
Strength comes from lower reps.. by lowering the reps and upping the weights you get stronger. If you use 75% of your max you should not be able to bust out 15 reps on the smith machine.
but what do I know. These are just suggestions and I am going by what works for me. I am not a professional or a trainer. I hope you get what you are need out of your routine. It looks solid.🤙

Yeah, there's absolutely no way I can do 15 reps with 75% of max. The 15 reps is "warm up" to get warmed up. The 12 is to actually start to feel the muscle real good. 10 is already a rather hard set, but If I really wanted I could squeeze 12 or 13. The 8 and 6 are to failure, and if I get for example 6 on the 8 I will do rest pause to get the 8.

I will change the leg press calf raise to 3x40. I will try it mate!

But yeah I'm not that interested in strength, I can bench only 230 / 105kg for example. Even though my father is the former bench press world champion (natural).

 

[Kingjpwn]

Guys, just want to note that as I am going to start my cycle in 2 months, if there is anything you can teach me about the differences training while on gear and as a natty I would be grateful.

 

[CJ]

Guys, just want to note that as I am going to start my cycle in 2 months, if there is anything you can teach me about the differences training while on gear and as a natty I would be grateful.

You'll have two different camps on this one.

One group will say to keep training the same, to dance with the girl you came with. Progress will just be faster.

Other group will say that since recovery is enhanced, it makes sense to do a bit more, whether it's volume, frequency, or using intensity techniques.