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Critique my workout please

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Posted by: Scott17

I've been doing this workout since beginning of Feb. and it seems to be working good for me. Just want to get other peoples opinions on it. thanks

Workout

Day 1 (Bi's, shoulders & Abs)

Bi's
BB curls - 3 sets of 6-8 reps
DB curls - 3 sets of 6-8 reps
Preacher - 3 sets 6-8 reps

Shoulders
Shrugs - 3 sets 10 reps
Front & side raises - 3 sets 8 reps each
Lateral Press on Smith - 3 sets 6-8 reps

Abs
decline sit-ups w/ obliques - 3 sets till failure

Day 2 Off

Day 3 (Chest & legs)

chest
DB Flat bench - 3 sets of 8 reps
DB incline bench - 3 sets of 8 reps
DB decline bench - 3 sets of 8 reps
Cable flys

Legs
Squats - 3 sets of 10 reps
Stiff leg Dead lifts - 3 sets of 10
Leg extensions
calf raises - 3 sets of 20

Day 4 Off

Day 5 (Triceps, Back & abs)

Triceps
BB extentions - 3 sets of 8 reps
cable pushdowns - 3 sets of 8 reps
DB Hammer - 3 sets of 8-10 reps

Back
bend over DB rows - 3 sets of 8 reps
Front & rear pulldowns - 3 sets of 8 reps
deadlift - 3 sets of 8 reps
seated cable rows - 3 sets of 8 reps

Abs
decline sit-ups w/ obliques - 3 sets till failure

Supps

CEE - pre/post workout & 1 shake on off days

Protein Shake - morning, lunch and night

L-Glutamine - Post workout and bed


Posted by: CowPimp

Leg day is whimpy.

You lack sufficient pulling movements relative to your pressing movements.

Unecessary amount of direct arm work.


Posted by: Scott17

What do you recommend for legs? I can throw in more pulls.


Posted by: CowPimp

Quote:
Originally Posted by Scott17
What do you recommend for legs? I can throw in more pulls.
A general template I sort of use when designing a program goes something like this:

Pressing movements:
2 x Horizontal
2 x Vertical

Pulling Movements:
2 x Horizontal
2 x Vertical

Lower Body:
2 x Knee Dominant
2 x Hip Dominant


Example...

Pressing:
Bench Press
Standing Overhead Press
Decline DB Press
Steep Incline DB Press

Pulling:
Bent Rows
WG Pullups
Seated Cable Rows
NG Chinups

Lower:
Back Squats
Sumo Deadlifts
Lunges
Stepups


Spread those out across your split and then add in the bits of accessory work for your arms, calves, abs, etc. This time, don't do so much for your lateral and anterior delts though. If you do, balance it out.


Posted by: PTYP

Basicly what he's saying is that routine is focused on arms and chest, very little focus on back and legs. The "eye candy" routine.


Posted by: Scott17

lol well i wasn't trying to make it an "eye candy" routine. I just workout with what i know. So what are the workouts that i should swap?


Posted by: CowPimp

Quote:
Originally Posted by Scott17
lol well i wasn't trying to make it an "eye candy" routine. I just workout with what i know. So what are the workouts that i should swap?
Read what I just wrote and take a stab at it...


Posted by: KarlW

How bout a program that involves ONLY using a barbell (or your own BW) and only moving that barbell vertically.

Bench
Bent Rows
Squats
Deadlifts
Stiff Deadlifts
Military Press
Calf Raise
Pull Ups
Dips

Any others?
How to group into 2 or 3 workouts?







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