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.
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.
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...
