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  • imput on my exercice choices

    i was looking for peoples imput on my exercice choices. im looking to get overall bigger with emphasis on my upper chest, upper arms and calves.

    chest\ incline bar, incline dumbell, incline smith
    shoulders\ smith press, dumbell press, barbell press
    triceps\ close grips, reverse grip benches, skulls
    back wight\ rack chins, front pulldowns, behind neck pulldowns
    back thickness\ floor deadlifts, corner t-bar rows, barbell rows

    biceps\ barbell curls, dumbell preachers, incline dumbell
    forearms\ behind back dumbell wrist curls, hammer curls, front wrist curls
    calves\ calf raise on leg press, seated, standing
    hamstrings\ lying ham curls, stiff leg deads, sumo leg press
    quads\ barbell squats( 20 repper on smith), smith machine front squats, leg press

    any suggestions or changes that i should make would be a plus. it seems like good choices in my eyes but im no expert.

    im 6 feet 4, 202 pounds and pretty lean. and been training for 1 year and half.
    my strong points are my shoulders, forearms, back.

    any suggestions. thanks.

  • #2
    Originally posted by goliath23
    i was looking for peoples imput on my exercice choices. im looking to get overall bigger with emphasis on my upper chest, upper arms and calves.

    chest\ incline bar, incline dumbell, incline smith
    shoulders\ smith press, dumbell press, barbell press
    triceps\ close grips, reverse grip benches, skulls
    back wight\ rack chins, front pulldowns, behind neck pulldowns
    back thickness\ floor deadlifts, corner t-bar rows, barbell rows

    biceps\ barbell curls, dumbell preachers, incline dumbell
    forearms\ behind back dumbell wrist curls, hammer curls, front wrist curls
    calves\ calf raise on leg press, seated, standing
    hamstrings\ lying ham curls, stiff leg deads, sumo leg press
    quads\ barbell squats( 20 repper on smith), smith machine front squats, leg press

    any suggestions or changes that i should make would be a plus. it seems like good choices in my eyes but im no expert.

    im 6 feet 4, 202 pounds and pretty lean. and been training for 1 year and half.
    my strong points are my shoulders, forearms, back.

    any suggestions. thanks.
    Those look good to me. Not to far off from the exercises I'm doing myself.
    Suggestions (but I'm just nit picking here):
    Chest: I know you are trying to put an emphasis on your upper chest but I'd change one of the incline choices to decline. You'll still be doing 2 incline exercises so it will still get more overall work.
    Back Width: I'd replace the behind the neck pulldowns with Hammer Strength machine pulldowns if you have it available. Not that behind the necks are bad or anything, I'm just suggesting for variety here.
    Quads: Hack squat machine instead of smith front squats if you have it. Again, not that front squats aren't good, just something I'd rotate in later rather than now.
    Everything else looks good. Actually, all your choices are good. I'm just being picky, like I said.
    CrossFit Champions
    Champions Combat Arts

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    • #3
      i like picky and its what i was looking for. i dont have a hack squat or hammer strength pulldown machine so i cant really do those. i will add a decline i was thinking smith machine
      but im not sure how low to set the declinem i've never done them before.
      thanks alot

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      • #4
        Originally posted by goliath23
        i like picky and its what i was looking for. i dont have a hack squat or hammer strength pulldown machine so i cant really do those. i will add a decline i was thinking smith machine
        but im not sure how low to set the declinem i've never done them before.
        thanks alot
        I like decline at a slight decline, not a steep one. Same goes for doing incline work. I like a slight incline versus a steep one. To steep an incline and my front delts take to much of the work, feels like a weird gangly off balance military press. To steep of a decline on decline work hurts my rotators for some reason.
        If you never done them, play around with the angle and see what feels most natural for you.
        CrossFit Champions
        Champions Combat Arts

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        • #5
          thanks all give that a shot tomorrow

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