Weights program critique please :)

[Chillisauce]

Hey, i'm a big time board lurker and havent found a reason as of yet to share my rather limited women experiences. But today i need a hand > My goal is to put on around 10-15 kilograms by febuary (20-30 pounds i believe). I'm a skinny guy and have my diet all sorted out, if you want me to post it i will.

Hows this for a program? I'm new weights so i'll have a personal trainer take me through it for a few days.


Day 1 Chest + biceps + abs

4 sets with db bench
2 sets ordinary bench
2 sets off dips leaning forward

3 sets of barbell curls
2 sets reversed grip

4 sets off lying leg raises with attached weights
Some forearm work


Day 2 Back + triceps

4 sets off Deadlifts
2 sets off pull-ups
2 sets off T-bars/other rows
2 sets powercleans or shrugs

3 sets off skull crushers
2 sets off dips
or 2 sets off close grip bench presses

3 sets of standing calves raises

Day 3 legs + shoulders

4 sets off squats
3 sets of stiff leg deads
3 sets off calves raises
3 sets off military press w/ bb or db
2 sets off upright rows
(might include something for the posterior deltoid though)


-------------------------

4-8 rep range on every exercise except calves raises, forearms and abs where I go 6-10


Thanks in advance, Chillisauce

 

[vanwilder]

how many times are you working out, jsut 3 a week?

well w/e here are some things to consider

dont start with reg bench, it hardly stimulates chest growth compared to incline. so start with incline.

pick either db or wide grip bench, dont need both imo. dont do regular bench, you wil get a more direct chest workout with wide grip

dips are great do them

dont do reversed grip curls imo. do outside curls. and every 6 weeks switch up preacher and barbell curls.

i dont do abs so im not goign to comment

day 2

deads are good, do a good warm up before doing this, thats why i do it at the end of my workout, but of course ill pull off less pounndage.

are you doing pull ups in what form. there are 2 things to think of. if you do it like a lat pd, its harder on the shoulders, but i think better for back, or with a revese grip, not such a great back workout, good for hte serratus. do t bar rows and barbell. tbar have a small range of motion compared to barbell rows. or swithc em off whatever you want.

replace skull crushers with close grip. you do dips already you dont need more of them. i know you would use a different form but w/e. do some pressdowns. add some french press. skulls are a ***** on the joints, thats why i say no to them.

day 3

you already did deads, dont do it 2x a week. pick a day and do them.

this isnt my fav split but if ths is what you want you can look over the suggestisons. this was sort of a quick job, somoen will give you a more detailed one im sure.

 

[Chillisauce]

Thanks for the response vanwilder, after reading your post and some other stuff i'v decided to ditch that plan and go with something more like:

Back, Biceps
Standing Barbell Curl
Hammer Curl
Lat Pulldown
Deadlift

Chest, Triceps
Flat Db Press
Incline Barbell Press
Close Grip Bench
Crunches

Legs, Shoulders
Military Press or DB press
Sumo Leg Press or Hamstring Curl
Calf Raise
Barbell Squats


With a 3 day-split

Thanks for your help bro

 

[vanwilder]

np if you need anymore help pm me and ill give you my msn