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New Supplement and Workout Routine - Curteous Criticism Welcome
Any and all criticism is welcome.
Upper days consist of; 15 min cardio session normally on treadmill at THR as a warm up. Followed by core; Hoist Ab Crunch 3x15, Torso Rotation 3x10, Knee Lifts 3x10. Then; Front Raise 3x10, Side Raise 3x10, Tricep Press 3x10, Bicep curl (left arm, right arm, then both) 3x10each, Chest Press 3x15, Midrow 3x10, Shoulder Press 3x10, and Lat Pull-Down (over and under) 3x10. No Cardio. Lower days consist of; 15 min cardio session normally on treadmill at THR as a warm up. Followed by core; Push/Pull planks 3x10, Hyper-extensions 3x10, Side Bends 3x10. Then; Inner Thigh Abductors 3x10, Outer Thigh Abductors 3x10, Glute Extensions 3x10, Leg and Calf Press 3x10, Leg Curl 3x10, and Leg Extensions 3x10. Cardio; 30 minutes on Row Machine @ 25/30 SPM with damper @ 5. Cardio days consist of; an hour on the treadmill or elliptical @ THR. Plus a few laps in the pool. BI-WEEKLY (1&3) Monday - UPPER Tuesday - *REST* Wednesday - LOWER Thursday - *REST* Friday - UPPER Saturday - CARDIO Sunday - *REST* BI-WEEKLY (2&4) Monday - LOWER Tuesday - *REST* Wednesday - UPPER Thursday - *REST* Friday - LOWER Saturday - CARDIO Sunday - *REST* |
Do you have a favorite supplement brand. I've been using Pre-JYM pre-workout, it's a major addition. I use a multi, and take a fish oil too.
I use Post-JYM. Between the JYM before and after workout, I get all my creatine, bCAA, arginine, betain, glutamine, and N.O. Producing chems I could ever need. Pre-JMY is fully dosed too. Although, these help, it's nothing compared to what I imagine gear is like. |
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Never used the. I came across JYM products at bodybuilding.com. I used his programs too, which were pretty intense as far as quality.
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Take it from me, you can make progress training just three times a week as long as you give it all you've got when you do train. The four days rest will work wonders for recovery, growth and strength. I've tried the Dorian Yates and Mike Mentzer style and just couldn't get it right. I've also spent years training six days a week with very good results. But now I'm older and have cut back to 3 or 4 days weekly I'm getting as good if not better results. Might not work for everybody but I'll bet those who think it doesn't work haven't tried it. |
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days look spot on think you can do well with that and a log is always good to read why not start sepperate log when people ask i always recomend a 3 day but cant do it myself im sure got gym addiction im in 5 days a week |
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I seem to do well with a four day split, using a rest day to break up my back & shoulder days.
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Tj805, I'm surprised there are no squats or dead lifts but guessing that as the program has been worked out there is a reason for that? |
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