Thread: Critique my workout!

Hey guys, I am new here and I am trying to come up with ways to better my workout. I have had great results with this workout but I am always open to ways to make it better. I am a only able to workout 4 days a week max, sometimes 3. Here is what I am currently doing:

Day 1: Chest/Misc. upper body (shoulder/bi/tri)

Flat Bench: 1x8, 1x6-8, 1x4-6, burnout (15-20)
DB shoulder press: 1x8, 1x6-8, 1x4-6
DB incline: 1x8, 1x6-8, 1x4-6, burnout
Bicep Curls: 1x10, 1x8, 1x6, burnout
Decline widegrip bench: 1x8, 1x6-8, 1x4-6, burnout
Tricep workout (either extensions or "skull crushers"): 1x10, 1x8, 1x6

Day 2: Lower Body

Squat: 1x8, 1x6, 1x4, burnout
Deadlift: 1x6, 1x4, 1x2-4
Leg press: 1x10, 1x8-10, 1x6-8, burnout
Good mornings: 1x8, 1x6, 1x4, burnout
Calf raises: 2xfast paced (explosive) sets of 50, 1xslow pace set of 20

Day 3: Chest/upper back

DB bench: 1x8, 1x6-8, 1x4-6, burnout
Seated cable row: 1x10, 1x8-10, 1x6-8, burnout
Barbell incline bench: 1x8, 1x6-8, 1x4-6, burnout
T-bar row: 1x10, 1x8, 1x6
Decline close grip bench: 1x8, 1x6-8, 1x4-6, burnout
Bent barbell row: 1x10, 1x8, 1x6, burnout

Day 4: The same lower body workout.

I focus on heavy weight and low reps for most of my workouts since I believe that is what works best for my goals (mass and strength gains). I choose to do slightly higher reps for the isolation, or smaller muscle groups workouts. Changes I have considered but not implemented are:

-Exchanging burnout sets out for either an extra "regular" set or a set of 1-2 reps.
-Taking out bicep curls and tricep extensions/skull crushers for an extra shoulder and lat workout.
-Doing a lower rep range on my squats like what I do on my deadlifts.
-Switching leg press for 1-legged leg press (saves time racking 1,000lbs worth of weights...)

I should note that each and every exercise I do I go up 5-20 lbs in weight each set (except burnouts). For example this week my bench looked like this: 1st set 240lbsx8, 2nd set 250 lbsx6, 3rd set 260lbsx5. For smaller muscle groups or dumbell workouts I generally only go up 5 lbs each set, for larger lifts like squats and deadlifts ill go up 15 or 20 lbs per set.

I have achieved GREAT results with this workout but I am open for ways that I could get even better results. Thanks for reading.

EDIT: Figured I should let you all know I am not training for body building or anything, I am planning on playing semi-pro football this year so I am trying to base my workout around what would be good for that. Also, I am 5-10 195 lbs (gained 25 lbs in 4 months).

-Sawyer

Originally Posted by gtbmed

You're going to failure on squats and GMs? You're braver than I am. That doesn't sound like a great idea to me, especially in the same workout and done twice a week.

There's a TON of pressing IMO.

There's little to no vertical pulling going on.

Do you think that tricep and bicep curls are all that helpful considering your triceps are getting hammered by the pressing that you're doing and your biceps are getting hammered by the rows you're doing?

Yeah I will burnout on squats and GMs, with light weight though. Like 225x15 for squats. I say lower body twice a week, but I am actually only able to do it twice a week every so often with my school and work schedule. I am considering changing that to a core/cardio day since my leg workout is pretty intense as is.

I agree that I should probably add some pulling exercises. Perhaps taking out triceps and biceps and doing some pull/chin-ups+lat pull downs one day, then upright rows instead of seated rows the other day?