Reply
Results 1 to 2 of 2
  1. #1
    Registered User JKJB's Avatar
    Join Date: Jan 2020
    Age: 50
    Posts: 1
    Rep Power: 0
    JKJB is on a distinguished road. (+10)
    JKJB is offline

    Help workout routine review

    I was given the below workout routine and have been doing it 5 weeks and have been getting some decent results. I started doing my own research and I am not sure if it is optimal for an intermediate lifter. What do you guys think?


    Day 1
    Flat Barbell Bench Press: 8reps-5sets
    Close Grip Bench Press: 8reps-3sets
    Dip weighted: 10reps-4sets
    Rear delt fly: 12reps-5sets
    Standing Side Raises: 12reps-5sets
    Incline Front Sholder Raise: 12reps-5sets

    Day 2: REST

    Day 3
    Weighted Chin-Up: 9reps-4sets
    Barbell Deadlift: 8reps-3sets
    T-Bar Row: 12reps-4sets
    Front Squat: 8reps-4sets
    Barbell Bicep Curl: 8reps-4sets
    Forearm roller: 8reps-3sets

    Day 4: REST

    Day 5
    Incline Dumbell Bench Press: 8reps-5sets
    Seated Dumbell Military Overhead Press: 10 Reps-5 sets
    Barbell shrugs: 12 Reps-4 sets
    Abs super set:
    Seated Calf Raises: 30 Reps-3sets

    Day 6: REST

    Day 7:
    Back Squat: 8 Reps-5 sets
    Incline Dubell Bicep Curls: 8Reps-4sets
    Bulgarian Split Squat: 8 Reps-4sets
    T-Bar Row: 12reps-4sets
    Standing calf raises: 30 Reps-3sets


    My goal is to bulk up and have an athletic physique. I have been training for 2 years now and was given this plan. The one day on and one day off was a request from me as I work as an item packer and if I do that and two days consecutive training I will feel really bad on day 3.

    In case any you need it: I am 5’8 150lb up from 130

    Any advice on the workout plan would be appreciated!
    Reply With Quote

  2. #2
    Registered User John Prophet's Avatar
    Join Date: Oct 2005
    Age: 52
    Posts: 15,967
    Rep Power: 10140
    John Prophet is a name known to all. (+5000) John Prophet is a name known to all. (+5000) John Prophet is a name known to all. (+5000) John Prophet is a name known to all. (+5000) John Prophet is a name known to all. (+5000) John Prophet is a name known to all. (+5000) John Prophet is a name known to all. (+5000) John Prophet is a name known to all. (+5000) John Prophet is a name known to all. (+5000) John Prophet is a name known to all. (+5000) John Prophet is a name known to all. (+5000)
    John Prophet is offline
    Originally Posted by JKJB View Post
    I was given the below workout routine and have been doing it 5 weeks and have been getting some decent results. I started doing my own research and I am not sure if it is optimal for an intermediate lifter. What do you guys think?


    Day 1
    Flat Barbell Bench Press: 8reps-5sets
    Close Grip Bench Press: 8reps-3sets
    Dip weighted: 10reps-4sets
    Rear delt fly: 12reps-5sets
    Standing Side Raises: 12reps-5sets
    Incline Front Sholder Raise: 12reps-5sets

    Day 2: REST

    Day 3
    Weighted Chin-Up: 9reps-4sets
    Barbell Deadlift: 8reps-3sets
    T-Bar Row: 12reps-4sets
    Front Squat: 8reps-4sets
    Barbell Bicep Curl: 8reps-4sets
    Forearm roller: 8reps-3sets

    Day 4: REST

    Day 5
    Incline Dumbell Bench Press: 8reps-5sets
    Seated Dumbell Military Overhead Press: 10 Reps-5 sets
    Barbell shrugs: 12 Reps-4 sets
    Abs super set:
    Seated Calf Raises: 30 Reps-3sets

    Day 6: REST

    Day 7:
    Back Squat: 8 Reps-5 sets
    Incline Dubell Bicep Curls: 8Reps-4sets
    Bulgarian Split Squat: 8 Reps-4sets
    T-Bar Row: 12reps-4sets
    Standing calf raises: 30 Reps-3sets


    My goal is to bulk up and have an athletic physique. I have been training for 2 years now and was given this plan. The one day on and one day off was a request from me as I work as an item packer and if I do that and two days consecutive training I will feel really bad on day 3.

    In case any you need it: I am 5’8 150lb up from 130

    Any advice on the workout plan would be appreciated!

    well its a decent amount of work done every other day...so it cant be THAT bad etc. It looks ok

    just glancing at it the main thing that seems a bit out of place is throwing in 5 sets of rear delt flys lol. Seems a bit odd in a program like that, which focuses on big movements, to throw in 5 sets of a small isolation like that. Maybe throw in 2 sets if u must. The rear delts will be hit to a decent degree with the chins and rows etc
    "Humility comes before honor"
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
www.000webhost.com