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-   -   work out feedback?!?! (http://www.bodybuilding.net/training/work-out-feedback-8550.html)

ExFatty 01-09-2008 08:23 PM

work out feedback?!?!
 
This is my three day full body split and I just want to know if I am hitting any muscle groups too hard or even over training. I have gotten good results from a plan similar to this but with out much of a leg work out. I am trying to incorporate legs more. Keep in mind I lift at home and have no pull up bar or squat rack, sucks but hey I work with what I got.

I'm 5'11 150lbs, diet is 2400 cals a day 214g protein, 250 carbs, 65g fat on work out days, 2100 cals 200 carbs day off.

21's- This is a pretty intense bicep exercise I stumbled on. It's BB curls for 21 reps with light weight. For the first 7 reps you only go half way through the range of motion and back down. In the second set of 7 you start in the middle of the range of motion and finish and in the last 7 you perform a full range of motion. All 21 reps are done without rest and I sometimes do 2 or even three sets. Gives a good pump.

Monday - 3 sets x 8 - 12 reps on all
Push ups - Fatigue
Bench Press
DB Flys
DB Curls
21's
Upright Rows
DB Rows
DB Kickbacks
Wide Grip Lats
DB Shoulder Press
Sitting DB Over heads

Wednesday- 3 sets x 8 - 12 reps
Push ups- Fatigue
Deadlifts - 2 sets x 15 reps
Leg Extensions
Leg Curls
Shrugs
21's
DB Bench
DB Raises
Kickbacks

Friday- 3 sets x 8-12 reps on all
Push ups- Fatigue
Bench Press
DB Flys
DB Curls
21's
Upright Rows
DB Rows
DB Kickbacks
DB Shoulder Press
Close Grip Lats
Sitting DB Over heads

Ross86 01-10-2008 02:04 PM

Wayyyyy too much volume. Cut the volume in half and get rid of some of the worthless exercises you listed. Why do push ups at the beginning of every workout...I assume you mean to exhaustion by 'fatigue'. There is so much that is so wrong with the workout that you listed... Try reading some more. Read some of the critiques of other people's workouts. There is enough info out there for you to figure out why your workout is no good. Try looking at the workout list in the training section. Try to do more heavy compound lifts and just a few accessory lifts. Also, why is your rep range 8-12?


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