Critique My Weight Routine
Before I get started, I have to say that the following routine is actually working for me. I was fairly strong to start with, but I've lost some fat and gained a significant amount of muscle.
That said, I'm having trouble getting it all done within 45 minutes/an hour, and my performance really drops off toward the last. So I'm looking for people to point out areas of overkill; if you think I'm doing more exercises than I need to in a particular area, let me know and make suggestions. It'd be great if I could do fewer exercises with more intensity and still make progress.
The routine consists of two different full-body workouts performed at 3-to-4 day intervals (depending on how ready I feel). All reps are done with a six-second negative, with a maximum of six reps per set.
Workout A:
5-7 minutes of stretches
Back extension (3 sets)
Bench Press (1 set)
Decline Press (1 set)
Weighted Narrow-Stance Pushups (1 set)
Shoulder Press (bar) (1 set)
Upright Rows (1 set)
Back Pulldown, narrow grip (1 set)
Back Pulldown, wide grip (1 set)
Dumbell Push Press (1 set)
Dumbbell Squat (1 set)
Machine Calf Raise (1 set)
Weighted crunches (10-15)
Workout B
5-7 minutes of stretches
Incline Bench Press (1 set)
Incline Bench Press to neck (1 set)
Weighted dips on machine (1 set)
Shoulder press (1 set)
V-Bar Back Pulldown (1 set)
Dumbbell Clean and Jerk (1 set)
Dumbbell Deadlift (1 set)
Weighted Crunches (10-15)
Seated Shoulder Row (arms high) (1 set)
Standing Circle (type of Dumbbell Press) (1 set)
Back extension (1 set)
Obliques machine (2 sets)
Your comments are welcome. Know also that as an older guy (closing in on 50) I protect my joints by not doing a complete negative movement on all the presses and squats. On some upper body presses, for example, I stop the negative movement when my upper arms are parallel to the ground.
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