Critique my training plan.

[M@YHEM]

Have been doing this for 2 weeks now and finding it really good. Im really limited to about half an hour in the Gym at lunch time so it makes things a bit hard.

What do you think. Have I missed anything. Do you think there is enough volume.

Monday Upper:
BB bench press. 5x5
BB Incline press. 3x8-12

Lat pulldown 5x8-12
BB bent over row 3x10-15

Tuesday Lower
BB squat 5x5
Leg ext 3x10-15 Superset Calves 3x10-20

Wednesday rest

Thursday Upper
DB bench press 4x8-10
Cable flys 3x10-12

Seated Row 5x5
Cable shrugs 3x10-15

Friday Lower
Dead lifts 5x5
Leg curls 3x10-15 Superset Calves 3x10-20

Saturday Arms/Shoulders
BB Curl 4x10-20
Tri ext 4x10-20
Shoulder press or variations 3x8-12

 

[zan777]

What sort of numbers are you lifting? what are your goals?

some changes I would make:
Tuesday - swap leg ext for SLDL

Thursday - swap flies with OHP, barvell over cable shrug

Friday - remove leg curls, add a split squat or similar, keep calf raises if u want.

Edit: if u really wanted to do flies u could add them on sat

Just some ideas

 

[nazzysmith]

I like it..

 

[M@YHEM]

What sort of numbers are you lifting? what are your goals?

some changes I would make:
Tuesday - swap leg ext for SLDL

Thursday - swap flies with OHP, barvell over cable shrug

Friday - remove leg curls, add a split squat or similar, keep calf raises if u want.

Edit: if u really wanted to do flies u could add them on sat

Just some ideas

will take it on board. thanks. lifts are: bench 117kg squat 150 press 75. If I worked them out right.

Goals are hypertrophy.

Do you think the quads are getting enough hence the change to SLDL. And not enough shoulders?

 

[DREADLIFT]

Similar to what im doing now.

Double up your lower body lifts.
Do light deadlifts (SLDL) on squat day, light squats (or front squats) on deadlift day.

 

[M@YHEM]

Similar to what im doing now.

Double up your lower body lifts.
Do light deadlifts (SLDL) on squat day, light squats (or front squats) on deadlift day.

Something like 75%

 

[The Hamburgler]

Do a balls to the wall set of 20 on squats after your 5x5

 

[Goosey]

Do a balls to the wall set of 20 on squats after your 5x5

Yeah!

 

[Bazza20]

Wtf

 

[0ni]

On my light squat session I was thinking of just sticking 60kg on the bar and going for max reps
I'll film it when I can do 100 reps

 

[BigBadBruno]

You can only train during ya lunch break? That sux.

 

[M@YHEM]

You can only train during ya lunch break? That sux.

Having 2 kids under 3 and juggling training this is what I have become lol.

 

[judgey]

Earlier this year, I was running into this problem where I'd only have 25-30 minutes of actual gym time.

If you work hard and don't stop you can fit at least 6 exercises into 25-30 minutes. On the plus side, there's no need for cardio.. you can still gain size despite what others might have you believe.

 

[Goosey]

Earlier this year, I was running into this problem where I'd only have 25-30 minutes of actual gym time.

If you work hard and don't stop you can fit at least 6 exercises into 25-30 minutes. On the plus side, there's no need for cardio.. you can still gain size despite what others might have you believe.

You can actually do a very brutal workout with just nine exercises in 12 minutes.

 

[Mickdog]

Earlier this year, I was running into this problem where I'd only have 25-30 minutes of actual gym time.

If you work hard and don't stop you can fit at least 6 exercises into 25-30 minutes. On the plus side, there's no need for cardio.. you can still gain size despite what others might have you believe.

I can fit in 8 exercises in 30 minutes

 

[Darkoz]

Train faster