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Workout check

initialdproject

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ok, I just need some feedback.


I am basicly doing urban's workout that he has at his site with some add ons.

Day 1(mon)- pull day
Dead lift
Weighted Pull-ups
Stiff legged Dead lifts
Bent over row
Upright Rows
Ab Wheel rollouts
Power Iron Coils
Swiming

Day 2(tue)-
Sprints
Rock Climbing

Day 3(wed)- press day
Barbell Flat Bench press
Tate press
Dumbbell incline Bench press
Military press
Skull Crushers
Pushups(either weighted or plyo)
Weighted Sit-ups

Day 4(thur)-
Sprints
Rock Climbing

Day 5(fri)- squat day
Ass to the grass, rock bottom, as low as you can go Back Squats
Box squats (make sure the box is low)
Front squat
Good mornings
Saxon side bends
Power Iron Coils
Swiming

Day 6(sat)-
Long run(endurence)
Day 7(sun)-
rest


Basic work out, just doubts about climbing and other add ons.

Thanks.
 
Get rid of the add ons, if you think you can do 5 main exercises then your ab work, and doing that 3 times a week, you are superman or something.
 
hughes said:
Get rid of the add ons, if you think you can do 5 main exercises then your ab work, and doing that 3 times a week, you are superman or something.
Agreed, way too much assisstance work for anyone not on steroids. Case in point: you have weighted pull ups, bent over rows and vertical rows all on the same day; you noly really need one. Same thing applies to your other workouts putting 5 assisstance exercises into your bench day seems excessive.

You also made no mention of grip work, which is very important.
 
Your choice of exercises is good. But you are doing too much. I would recommend one main exercise and 3 assistance on push and pull and 2 assisntance on squat.
 
SmashiusClay said:
Agreed, way too much assisstance work for anyone not on steroids. Case in point: you have weighted pull ups, bent over rows and vertical rows all on the same day; you noly really need one. Same thing applies to your other workouts putting 5 assisstance exercises into your bench day seems excessive.

You also made no mention of grip work, which is very important.


I don't have any grip work, rock climbing?

ok ok, wait a sec.

Urban's workout:

Day 1
 
Looks good to me. Just mix it up after some weeks.
 
that's alot of exercises, how many sets per exercise?
that's a sick routine dude, i'd suggest maybe instead of military press, substitute w/ push press
and def. switch it up after a while, sounds good man
 
daigolicious said:
that's alot of exercises, how many sets per exercise?
that's a sick routine dude, i'd suggest maybe instead of military press, substitute w/ push press
and def. switch it up after a while, sounds good man

push press looks nice, I will keep it in mind for when I want some variation, thanks

reps, sets?

3-4 sets, 4-6 reps each. I want stregnth and I need to bulk. 5'9" 135 pounds...
 
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