Thread: my workout please critique

Put this in some kind of order...what days each exercise is done and in what exact order?
HOLY SHIT>>>>that is set up by days....OMG

Biceps-
barbell curls 2 sets 8reps


Triceps-
dips 2 sets 8 reps

Shoulders-
Military press 2x8 reps
shoulder shrugs 3 sets 8 reps

Back-
bentover rows 2 sets 8 reps
lat pulldowns 2 sets of 8 reps


Chest-
db bench press 2 sets of 8 reps
db incline 2 sets of 8 reps

abs
leg raises 3 sets of failure
oblique crunches 3 sets of failure

30 min walk on treadmill

Tuesday: lower body
(i neeed lotsss of help here)
plus 30 min walk on treadmill

wednesday: off

Thursday: repeat monday (upper)

Friday repeat tuesdays (lower)

saturday off
sunday off

Lower body do squats one day and deadlifts the other. Throw in some leg press and leg curls calve raises. Edit, I forgot to say change the reps. I didn't want to write up the reps for every exercise.

Shit can that entire workout! Way too much and in the wrong order too...Have you looked at any of the training journals for ideas???

There are a lot of issues to address here.

Do a four day split instead of this. Split your upper body into three days. For instance, do chest and bis, back and tris, then shoulders. Cardio does not count for any leg work - that's for fat burning.

For back do some DB bent rows, or straight bar rows, or tbar rows. Pulldowns to front/back, cable rows, pulley rope rows. On your shoulder day you have bentover rows, but that is a back exercise, unless you mean it like a reverse lateral raise (?) which is great because you need something to hit your posterior deltoid on shoulder day. Over time it will give you a thick look.

On leg day do 4 WORKING sets of squats, 4 sets of presses, 3 sets extensions, and 4 sets of hamstring work, like leg curls. If you can man-up and do weighted walking lunges at the of the quad work (before hams), then drop all sets to 3. Lunges are ignored by most people for the same reason so many don't do legs - they are hard.

Drop the forearm work. Only use wrist straps when really needed and they will grow along with the rest of your body.

Increase your reps. 8 is OK, for a while - then you won't respond so well after a time. If you work your sets hard enough 3 exercises will work just fine for your bis.

Just hit each bodypart once per wk.

Change it up, increase reps and drop weight, or decease reps and increase weight.

Originally Posted by capinatl

Just hit each bodypart once per wk.

I agree with everything but this. There is nothing wrong with upper lower splits.

If you would post the entire Exnihilonihilfit Hypertrophy workout program....Dr. E he'd have everything he needs.

so my workout is screwd up?

Originally Posted by kenwood

so my workout is screwd up?

I revised it for you, look at my first post.

Originally Posted by ihateschoolmt

I revised it for you, look at my first post.

Why would you have him train biceps and triceps before chest and lats Plus I think the sets you suggest are too low...2 sets of biceps???

i was getting results from what i was doing

Originally Posted by ForemanRules

Why would you have him train biceps and triceps before chest and lats Plus I think the sets you suggest are too low...2 sets of biceps???

Oh shit... is that the order he's doing his work out too? ok do chest triceps back biceps shoulders abs. I do 2 sets for biceps only once a week.

Originally Posted by ihateschoolmt

I agree with everything but this. There is nothing wrong with upper lower splits.

You're right. I'm just trying to keep it simple.

I actually hit lats, bis and tris twice a week and do my hams on a "fifth" day. As a competitor it helps bring up lagging parts, but for a teenager I'd suggest a simple mass builder before I analyze symmetry.

Originally Posted by ihateschoolmt

Oh shit... is that the order he's doing his work out too? ok do chest triceps back biceps shoulders abs. I do 2 sets for biceps only once a week.

Really, I do 5 sets once a week and I do less than anyone I know...until now, shit if it works for you then stick with it.

Originally Posted by kenwood

i was getting results from what i was doing

When you frist start working out you can make gains from anything.

Originally Posted by ForemanRules

Really, I do 5 sets once a week and I do less than anyone I know...until now, shit if it works for you then stick with it.

When I do back before bi's I can barely do those 2 sets. I used to do 4 before I did back before them.