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Tjfromthe6's Current Workout Plan17016

tjfromthe6 private msg quote post Address this user
As stated this is my current plan and first post on here i'm currently on a cut and looking for some constructive criticism to see if i'm missing out on anything thank you in advance


Workout A
Flat bench presses 3 x 5
Barbell rows 3 x 5
Seated barbell overhead presses 3 x 5
Standing calf Raises 3 x 10
Cable crunches 3 x 10
Behind the back barbell wrist curls 3 x 10

Workout B
Barbell back squats 3 x 5
Close grip bench presses 3 x 5
Barbell curls 3 x 5
Standing calf Raises 3 x 10
Cable crunches 3 x 10
Behind the back barbell wrist curls 3 x 10

Notes
* Rotate Workouts A & B on Monday, Wednesday & Friday
* Rest 3 minutes between sets
* Perform 30 minutes moderate intensity cardio, Monday to Friday
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TimmothyGen private msg quote post Address this user
I was runnin through the 6 wid my woes! You know how that shid goes..
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The Dark
Knight
eknight private msg quote post Address this user
My advice is to read the Dummies sticky and adjust accordingly. -3X
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tjfromthe6 private msg quote post Address this user
@TimmothyGen Pray the real live forever man, Pray the fakes get exposed!

@eknight I've seen that but still wouldn't mind getting some more opinions. No idea what "-3X" means new to this forum shit.
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The Dark
Knight
eknight private msg quote post Address this user
Not sure what else you're looking for. Too much push, not enough pull. Too much quad, no hamstring. Wrist flexion and no extension. It's an unbalanced routine. All of this is further detailed in the thread I pointed out if you want more detail, though. -3X
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tjfromthe6 private msg quote post Address this user
@eknight Just noticed you took your time to make that post. I will look into it more and make adjustments accordingly but honestly brother I thought was on point with all the multi joint exercises that already hit hams and quads (Back squats) wrist flexion (behind the back barbell wrist curls) and so.
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The Dark
Knight
eknight private msg quote post Address this user
You have nothing to flex the knee. Squats are not adequate to hit the hams because of this and because the primary hip extensors are the glutes. Re. wrists- you have flexion and no extension. -3X
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tjfromthe6 private msg quote post Address this user
Thanks for the explanation. Will definitely look into your post now
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tjfromthe6 private msg quote post Address this user
UPDATED TRAINING PLAN

Workout A
Incline dumbbell bench presses 3 x 5
Flat dumbbell bench presses 3 x 5
Dead lifts 3 x 5
Barbell rows 3 x 5
Seated dumbbell overhead presses 3 x 5
Seated dumbbell lateral raises 3 x 10
Face pulls 3 x 10
Cable crunches 3 x 10
Hanging leg raises 3 x 10

Workout B
Barbell back squats 3 x 5
Leg curls 3 x 5
Leg press calf raises 3 x 10
Seated calf raises 3 x 10
Close grip bench presses 3 x 5
Tricep push downs 3 x 10
Barbell curls 3 x 5
Preacher curls 3 x 10

Hate doing so much iso work but I've realize their important to improve your physique and more importantly preventing injuries...
Post 9 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
You still have far more pushing than pulling. Why are guys so obsessed with training the front of their bodies that they neglect their backs? -3X
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tjfromthe6 private msg quote post Address this user
Trust me when I say my back is pretty well developed and its probably my strongest body part...but looking at my program what do believe I should incorporate.
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Zepa private msg quote post Address this user
Quote:
Originally Posted by tjfromthe6
Trust me when I say my back is pretty well developed and its probably my strongest body part...but looking at my program what do believe I should incorporate.


Whole this push / pull thing is not about looks its about health. Try adding some facepulls, rear delt flys
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tjfromthe6 private msg quote post Address this user
I've added in face pulls but I'll throw In some rear delt flyes too they will rear give my shoulders that 3d look I want
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The Dark
Knight
eknight private msg quote post Address this user
Again, it's really less about the "look," and more about functional strength and stability of the least stable joint in the body. -3X
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tjfromthe6 private msg quote post Address this user
Updated again...remember my goals is to look good...I only cycle in some low reps in the 5 rep range only to help facilitate for more mass when I cycle back into the 10 rep range


Workout A
Incline dumbbell bench presses 3 x 5
Flat dumbbell bench presses 3 x 5
Pec deck flyes 3 x 10
Dead lifts 3 x 5
Barbell rows 3 x 5
Reserve grip pull downs 3 x 10
Seated dumbbell overhead presses 3 x 5
Seated dumbbell lateral raises 3 x 10
Face pulls 3 x 10
Cable crunches 3 x 10
Hanging leg raises 3 x 10

Workout B
Barbell back squats 3 x 5
Leg presses 3 x 10
Romanian dead lifts 3 x 10
Leg curls 3 x 5
Leg press calf raises 3 x 10
Seated calf raises 3 x 10
Skull crushers 3 x 10
Tricep push downs 3 x 10
Barbell curls 3 x 5
Preacher curls 3 x 10
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_RudeCrew private msg quote post Address this user
Workout A is still fucked. I highly recommend following a program by creditable source.
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ErickFromOmaha private msg quote post Address this user
Quote:
Originally Posted by _RudeCrew
Workout A is still fucked. I highly recommend following a program by creditable source.
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ErickFromOmaha private msg quote post Address this user
I don't understand "remember my goal is to look good" get your nutrition in check and get a good routine going and go at it.
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The Dark
Knight
eknight private msg quote post Address this user
"My goal is to look good" = a really pretty marble tombstone. Looks fantastic and majestic, but everything underneath is fucked up. -3X
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ErickFromOmaha private msg quote post Address this user
Touché on the analogy.
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tjfromthe6 private msg quote post Address this user
Tuesday & Friday
Incline/Flat dumbbell bench presses(Alternated)
Barbell rows
Side dumbbell lateral raises/Face pulls
Pull ups
Overhead rope extensions/Rope push downs
Barbell curls/Alternating dumbbell curls

Monday & Thursday
Back squats
Stiff legged dead lifts
Leg press calve raises
Seated calve raises
Cable crunches
Hanging leg raises

Is my ish balanced now or nah?
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340734 21 21
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