Advise on my new workout please

[barryuk]

Hi,

I recently moved to a workout that was suggested on a sticky somewhere within the Discuss Fitness forums. It proved to be a nice change from my usual four day split and over the past three months or so I have seen nice improvements. However things are starting to lag a little so I've decided to mix it up and customise it slightly for myself.

Firstly I'm moving to a cycle of rep ranges which will change every 4 weeks. The cycle will be 5 - 15 - 10 and I will begin with a rep range of 5 for upper body and 10 for lower. My workout is split into four days targeting upper and lower body alternatively. I've trawled this and other forums along with that excellent exrx site(or whatever its called) and come up with the following.

Day 1
* Bench press - 5 x Reps
* Bent over barbell rows - 5 x Reps
* Flys - 3 x Reps
* Reverse flys - 3 x Reps
* Pull downs - 3 x Reps
* EZ Bar lying tri Extensions - 5 x Reps
* EZ Bar wide grip curl - 5 x Reps

Day 2
* Squats - 5 x Reps
* SLDL - 3 x Reps
* Leg curl - 3 x Reps
* Leg extension - 5 x Reps
* Weighted calf raise - 5 x Reps
* Body weight calf raise - 5 x Fail

Rest Day - 50 Mins Lunch time abs and exercise bike

Day 3
* Wide grip pull ups - 50
* Incline bench press - 5 x Reps
* Lateral raise - 5 x Reps
* DB bench row - 3 x Reps
* Cable tri press down - 5 x Reps
* Cable tri extension - 3 x Reps
* EZ Bar narrow curl - 5 x Reps
* DB Curl - 3 x Reps

Day 4
* Dead lifts - 5 x Reps
* Leg Curl - 5 x Reps
* Leg Extension - 3 x Reps
* Weighted calf Raise - 5 x 15 - 20
* Body weight reverse calf raise - 5 x Fail (heels on step and pull up toes)
* Shoulder press 5 x Reps

Rest Day - Lazy Day
Rest Day - 2Hrs+ Rock climbing

I have the few questions before I begin this workout:

1. Am I going to hit every muscle group or enough muscle groups with this workout?
2. Is a rep range of 5 too low?
3. I use the very slightly more weight for bent over barbell rows than I do for my bench is this normal? My gym seems to be full of people who bench loads compared to me but are weak on rows.
4. Following on from 3, I feel weak on my bench press- any adjustments, additions or advice for bumping up my strength here? EDIT: Just read one of the improve your bench threads. I may try alternating BB and DB each 4 week cycle - see if the DB's feel any better for me.
5. Any tweaks, advice, adjustments, changes or flames?

Thanks for taking the time to read this,
B.

[westside24]

Originally Posted by barryuk

Day 1 Revisions
* Bench press - 3 x Reps
* Bent over barbell rows - 3 x Reps
* Pull downs - 3 x Reps
* Reverse flys - 3 x Reps
* EZ Bar lying tri Extensions - 2 x Reps
* EZ Bar wide grip curl - 2 x Reps


Day 2
* Squats - 5 x Reps <---Do these second
* SLDL - 5 x Reps <-----Do Deadlifts first, then Squats
* Leg extension - 2 x Reps
* Power Shrugs - 3 x Reps
* Seated calf raise - 5 x Reps
* Body weight calf raise - 1 x Fail

Rest Day - 50 Mins Lunch time abs and exercise bike

Day 3
* Wide grip pull ups - 50
* Incline bench press - 3 x Reps
* Shoulder Press - 3 x Reps
* DB bench row - 3 x Reps
* Dips - 3 x Reps
* DB Curl - 3 x Reps

Day 4
* Dead lifts - 5 x Reps
* Squats - 5 x Reps
* Leg Press - 3 x Reps
* Weighted calf Raise - 5 x 15 - 20
* Body weight reverse calf raise - 2 x Fail (heels on step and pull up toes)
* DB Shrugs 2 x Reps

Rest Day - Lazy Day
Rest Day - 2Hrs+ Rock climbing

That was a huge fricken workout for all of those days! I revised to the way I would do it, but then again im no personal trainer. definately cut the amount of sets at least and you still would get enough work. Keep your workouts between 40-50 minutes if possible, otherwise you become full of cortisol and very catabolic.

Firstly I'm moving to a cycle of rep ranges which will change every 4 weeks. The cycle will be 5 - 15 - 10

That is a smart idea. that way you can work on strength, appearance, and endurance, all of the muscle fiber types.

that excellent exrx site(or whatever its called)

I love that website.

1. Am I going to hit every muscle group or enough muscle groups with this workout?

2. You have nothing for your traps, and barely anything for your shoulders. like military presses, dips, Shrugs, upright rows, Decline situps

3. Is a rep range of 5 too low?

   No, 4-6 is good for strength building, 6-10 is better for hypertrophy, and 10+ you start working on endurance

4. I use the very slightly more weight for bent over barbell rows than I do for my bench is this normal? My gym seems to be full of people who bench loads compared to me but are weak on rows.

   Not necessarily un normal, more like you prolly just have a really strong back compared to your chest, which means theres definant room to improve on your chest, you just gotta find out how.

5. Following on from 3, I feel weak on my bench press- any adjustments, additions or advice for bumping up my strength here? EDIT: Just read one of the improve your bench threads. I may try alternating BB and DB each 4 week cycle - see if the DB's feel any better for me.

   I would try the DBs and if ya like them stick with them for a while, it might get ya better results, some people are just better off with DBs then a BB when it comes to benching.

6. Any tweaks, advice, adjustments, changes or flames?

   I gave you all mine, maybe others will do the same. prolly not though..[/quote]

[barryuk]

Thanks for the response. Your right about shoulders - I seem to be missing a pretty large group there. I guess if I drop the number of sets on other exercises I will have space to put some of these in. I will further review my workout! Thanks.

[LiftGirl]

Five reps is enough as long as they are intense. The last rep should be difficult to complete. That goes for any rep range. The truth is that any (reasonable) number of reps will gain strength and size as long as you are intense enough and consistent enough.

[westside24]

Originally Posted by LiftGirl

Five reps is enough as long as they are intense. The last rep should be difficult to complete. That goes for any rep range. The truth is that any (reasonable) number of reps will gain strength and size as long as you are intense enough and consistent enough.

Right, lower reps are for strength, higher for hypertrophy, but really you will experience both, either way you do it. Its not like you would get huge, and not increase your strength, juneau?