Help me customize this workout..

[RbSX]

Hey guys,

I would appreciate your help cleaning up this workout, I've found a few things to be a little bit redundant, and found a few flaws that need to be worked out.

Workout 1 (Monday)


Power Cleans - 1-2 sets to act as a warm-up
Deadlifts - 2 warm-up sets, 2-3 work sets, 6-8 reps
Bent Rows - 2 work sets, 6-8 reps
Reverse-Grip Bent Rows (biceps) - 1 set, 6-8 reps
Lat Pull-downs - 2 work sets, 6-8 reps


Workout 2 (Thursday)


Squats - 2 -3 warm-up sets, 3-4 work sets, 6-10 reps
Bench Press to neck (upper chest) - 2 warm-up sets, 3 work sets, 6-8 reps
Power Clean and Press - 2-3 work sets, 5-8 reps
Close-Grip Bench Press (triceps), 1 set 8-10 reps

1) Most of them are bicep/tricep workouts that seem to be extremely redundant, while I want bigger biceps/triceps, shouldn't my excercises be used to work on little bit more of a variety?

2) I've found that these workouts almost entirely avoid the pectoral region which is my biggest area of problem, I have absolutely no upper chest and it's embarassing.

3) I have terrible wrists, as a result close-grip bench presses are extremely painful, it doesn't help that i'm slightly arthritic, for the bench press to neck I'm just substituting dumbbell bench press, but what should I sub in for the close grip?

My workout schedule works something like this:




Monday: Workout 1
Tuesday: Ab workout (35 leg raises x 3 sets, 100-150reps skipping rope x 3 sets, 40 cable seated crunches)
Wednesday: 45 minutes on the eliptical machine
Thursday: Workout 2
Friday: Ab workout
Saturday: 45 minutes on the eliptical machine or playing tennis

 

[presidentender]

SociallyChallenged will hop on here and suggest Stronglifts 5x5 or Starting Strength, and he'll be right.

 

[RbSX]

Originally posted by: presidentender
SociallyChallenged will hop on here and suggest Stronglifts 5x5 or Starting Strength, and he'll be right.

thanks for the links!

 

[SociallyChallenged]

Originally posted by: presidentender
SociallyChallenged will hop on here and suggest Stronglifts 5x5 or Starting Strength, and he'll be right.

Hahaha, becoming famous am I? It's true! Although your routine may look ok, it can be much more optimal. Those programs outline compound movements that will hit every muscle in your body. You could also include power cleans on one day and pretty much have your old routine except better Power cleans are great, so I wouldn't tell you to toss those out.

 

[KoolDrew]

Remove regular rows and just do undergrip, assuming you're trying to target lats. That grip will allow you to hit the lats a little harder as well as biceps, as long as your form isn't horrible. Just remember to keep elbows by your side and pull to your upper stomach or sternum. If you're goal is more midback, then ignore me. Just remember to have your back arched and chest lifted.

If you can do pull-ups, than that would be better than pulldowns. If you can't, you could always try using a resistance band to help you out.

Also, don't ever bench press to your neck. That's a great way to fuck up your shoulders. Stop with the ab workouts as well. Just add some weighted crunches to your normal routine in the 8-12 rep range.