critique this or choose a plan

[workitforme]

i want to workout 3 days a week. ill have a soccer practice and game each once a week.

please choose what you like better and offer changes that you may make.

Chest/Triceps
Flat bench 5x5
Incline DB press 2x8-10
PecDeck Flys 2x8-10
Dips 2xBW
Rope Pull-downs 2x8-10

Back/Biceps
Deads 5x5
Chins/Lat pulldown 2x8-10
Shrugs 2x8-10
T-bar rows 2x8-10
EZ-bar curls 2x8-10

Shoulders/Legs
Presses 5x5
Lateral raises 5x8-10
Front Squats 5x5
Leg press 2x20

OR
3 times a week

EXERCISE SETS REPS
1. Bench Press 3 8
2. Presses 3 10
3. Upright Rows 2 10
4. Lateral Raises 2 15
5. Lat Machine Pulls 2 12
6. Leg Press or Squat 3-4 20
7. Leg Extension 3 15
8. Leg Curl 3 15
9. Calf Raises 2 40-50
10. Reverse Curls 2 25
11. Weighted Situps 3 12
12. Side-Bends with Dumbbells 2 25
13. Neck Exercises 2 all directions

[jjfigure]

I'd go with the first approach, mainly due to the lack of compound lower body movements in the second.

What are your goals?

[StrappingYoungLad]

I like doggcrap's routine.
Day 1:chest,shoulders,triceps,back "width",back "thickness
Day 2:biceps,forearms,hams,quads,calves.
The idea is that you pick your 3 most productive(and therefor favorite)exercises for each bodypart,and rotate them each workout.So for chest,let's say you like heavy dumbell flies,incline bench and dips.And for hams,high legpress,stiff-leg deadlifts,sumo deadlifts.and you're gonna train M,W,F.
So your partial workout for example's sake-
Mon: Heavy db flies
Wed: High leg press
Fri: Incline bench
Mon: Stiff-leg deadlifts
Wed: Dips
Fri: Sumo deadlifts.
Repeat
So it takes 2 weeks to go through the rotation.The plan is that you HAVE to do either at least one more rep than the last time you did that exercise,or increase the weight.So you have to keep a log.If you can't do better than last time,that means that you've gotten as strong as possible on that exercise and you have to change it to something else.Strong motivation to improve if you don't want to lose your favorite exercise!The other wrinkle is that a style of rest-pause is incorporated.You start with a weight that you could get maybe 8-12 with.You do one set,then take 10 deep breaths and do another set,for as many as possible,WITH THE SAME WEIGHT.Take another 10 deep breaths and do one more set.So maybe you got 11,8,5.That's a total of 24.So next time you have to get 25,or increase the weight.And when you get 11 or 12 on the first set,it's time to go to a weight that you could get 8 with on the first "set".So that might look like 8,5,3 for a total of 16.So with that weight on that exercise the next time it comes around,you have to get at least 17.And since you have 2 weeks before you'll do that particular exercise again,it gives you a good chance to improve.To be complete,I should mention that after your 3rd rest-pause you are supposed to "extreme-stretch" the muscle for 60 sec.This makes a huge difference,and is well worth doing.So for chest you would lie on a bench with two fairly heavy dumbells and hold the lower position of a fly and reaaly stretch that sh*t.I would recommend a high protein intake as usual.After 6 weeks,you would switch to doing a regular set with 60% of your max,for a 2 week rotation,before resuming your all out effort.This gives you a break,and keeps you from burning out.This is the best routine I know and one I use a lot,especially if I'm using super supplements and eating 600g protein a day in my quest to be so huge that I can barely stagger around under my own weight...

[StrappingYoungLad]

I should mention that you should pick "real" exercises.You know what I mean.No triceps kick-backs.And to clarify,back "thickness" would be various rows,and back "width" pull-downs,chins etc.

[workitforme]

thx for the replies so far.
ive looked at DC's routine but im not a huge fan to be honest.

my goals:
upper body strength and overall conditioning for soccer.

[hermiti]

DC style is probably one of the better routines for strength.

[workitforme]

i can't do any of the stretches that are required under the DC routine so it it not a viable option. so please NO MORE DC suggestions.

[workitforme]

Mornings (as many times a week I can)

Light bike warm-up (5-10min)

Full body stretch

Bike @ 100-120 heart rate (15-20min)

Speed ladder (10-15min)

{http://www.fitness4rugby.com/indexjs.html?/products/product_foot_speed_ladder.htm}



Evening Runs

General Warm-up

1/2 to 1 mile jog

Full Body Stretch

Warm-up Speed Drills

High Knees (3X30m)

Heel-Glutes (3X30m)

Carriocca (3X30m)

1/2 Speed Striders (3X30m)



Week 1

Monday and Friday (sprint speed)

3X30m (45 second rest between reps)

3X60m (45 second rest between reps)

3X90m (45 second rest between reps)



Wednesday (speed-endurance)

Use a 3:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:30 before the 200m)

50m-100m-150m-200m-150m-100m-50m

Repeat the pyramid one more time



Week 2

Monday and Friday

5X30m (45 second rest between reps)

5X60m (45 second rest between reps)

5X90m (45 second rest between reps)



Wednesday (speed-endurance)

Use a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m)

50m-100m-150m-200m-150m-100m-50m

Repeat the pyramid two more times



Week 3

Monday and Friday

6X30m (30 second rest between reps)

6X60m (30 second rest between reps)

6X90m (30 second rest between reps)



Wednesday (speed-endurance)

Use a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m)

50m-100m-150m-200m-250m-200m-150m-100m-50m

Repeat the pyramid two more times



Lifting

Chest/Triceps

Flat bench 5x5

Incline DB press 2x8-10

PecDeck Flys 2x8-10

Dips 2xBW

Rope Pull-downs 2x8-10



Back/Biceps

Deads 5x5

Chins/Lat pulldown 2x8-10

Shrugs 2x8-10

T-bar rows 2x8-10

EZ-bar curls 2x8-10



Shoulders/Legs

Presses 5x5

Lateral raises 5x8-10

Front Squats 5x5

Leg press 2x20

Calves 3x20-25



Diet

Meal 1

1 egg, 4 egg whites, packet oatmeal



Meal 2

6oz ham, 2 slices whole wheat bread, handful of nuts (almond, peanut, walnut mix)



Meal 3

6oz chicken breast, salad mix with olive oil



Meal 4

6oz lean steak, green veggies, nuts



Meal 5

6oz turkey breast, salad of my choice or green veggie mix, flax oil and nuts



Meal 6 (post workout)

2 scoops protein powder

1 scoop Gatorade (taste better than maltodextrin)

Good for about 46g protein and 35g carbs

[StrappingYoungLad]

That looks like a well thought out plan that meets all your needs.Good job bro...I can even see some of Tarzana's influence on your diet selection...