My Workouts - Please Critique

**willocraig** · 09-04-2005, 10:12 AM

How you doin guys? So I have recorded my workouts that I have been doing lately so you guys can critique it. I am cutting, so Im just keeping my lean muscle mass and getting rid of all the excess fat.I want my muscles toned and like I said get rid of the fat and I don`t really know the number of reps sets and the amount of weight etc. I should be using so hopefully you guys can help me out I work out at home and so I have a limited amount of exercises and when I join a gym(hopefully in the next few months)so when I do that I will change my workouts but until then I want to improve my current workouts.I have 50lbs of weight so I can`t really work my chest or legs all that well but again that will change when I join a gym.

Monday - Sholuders/Triceps/Abs

Shoulders:
Upright rows 1x12x20lbs 2x12x40lbs
Front Raises 1x12x20lbs 1x12x30lbs 1x12x25lbs
Shrugs 1x12x25lbs 1x12x40lbs 1x12x50lbs
Seated Shoulder Press 1x12x20lbs 2x12x35lbs
Rear Raises 1x12x10lbs 2x12x20lbs

Triceps:
Tricep Extension 1x12x20lbs 2x12x30lbs
Seat Trice Extnsn 1x12x10lbs 1x10x15lbs 1x12x20lbs

Abdominals:
Crunhes 4x30 Oblique Cruches 4x16

Tuesday - Cardio
Rowing Machine - 60 minutes at my Target Heart Rate (153)

Wednesday - Back/Biceps

Back:
Dumbell Rows 1x10x10lbs 2x10x20lbs
Bent Over barbell rows 1x12x20lbs 1x12x35lbs 1x12x50lbs
Stiff Legged Deadlifts 1x12x20lbs 1x12x40lbs 1x12x50lbs
Bent Over Rear Arm Raise 1x10x10lbs 1x10x15lbs 1x10x20lbs
Bent Over Single Dumbell Rows 1x10x10lbs 1x10x20lbs 1x10x30lbs

Biceps:
Barbell Curls 1x12x20lbs 1x12x35lbs 1x12x50lbs
Alt. Dumbell Curls 1x24x10lbs 2x24x20lbs
Arm Curl (reverse) 1x12x20lbs 1x12x30lbs 1x12x40lbs

Thursday - Rest

Friday - Legs/Chest/Abs

Legs:
Squats 1x10x15lbs 1x10x25lbs 1x10x35lbs 1x10x40lbs
Lunges 1x10x15lbs 1x10x25lbs 1x10x25lbs
Deadlifts 1x10x15lbs 1x10x25lbs 1x10x40lbs

Chest:
Flat Bb Bench 1x12x20lbs 1x12x35lbs 2x12x50lbs
Inc. Bb Bench 1x12x20lbs 1x12x35lbs 2x12x50lbs
Flat Flyes 1x12x10lbs 1x12x20lbs 1x12x25lbs

Abdominals:
Crunhes 4x30 Oblique Cruches 4x16

Saturday - Rest

Sunday - Cardio
Rowing Machine - 60 minutes at my Target Heart Rate (153)

Any help will be really appreciated guys!So thank you in advance.

Willo

**CowPimp** · 09-04-2005, 11:19 AM

Your routine actually looks pretty good for the most part. However, there are some things I would change:

I would do my heaviest exercises first. So, for example, on shoulder day you should be doing overhead pressing first. As well, deadlifts should be done before lunges.

I think you do too many sets for your biceps. 0-5 sets should be plenty. Remember, your biceps do a lot of work during compound pulling movements.

I think stiff legged deadlifts should be done on leg day. Yes, your lower back gets a workout, but your hamstrings and glutes should be taking more a beating.

You may want to consider performing these routines in a circuit so that you get a cardio workout when you lift weights too. This will help you burn up some extra calories and speed up your weightloss a bit.

You lack a vertical pulling movement. I think you should be doing chinups or pullups.

**willocraig** · 09-06-2005, 07:04 AM

Thanx CowPimp, I started with my heaviest reps first yesterday(50lbs bench press isn`t really heavy but anyway) I can lift alot more weight then that when I have been to the gym in the past(190-most I ever benched) and now I can`t wait to go in and see how much I can actually press as that was about 13 months ago,so exercising my chest with 50lbs doesn`t do much, thats why I do three exercises for it so at least I get a bit of a workout I have not had a pump in my chest since the day I went to the gym months ago, it SUCKS! so I don`t know whether or not to drop an exercise like you said or not? I totally agree with moving the stiff legged deadlifts to leg day I noticed it hits my glutes and calves more so thanx for that! When I do join a gym for good I am definitely going to do some pullups, but at the moment I just don`t have the equipment to do them.

Thanx for all your help!

Willo

**99hawkins** · 09-06-2005, 07:17 AM

Be interesting to see what experts think about the volume of the shoulder day. I'm not an expert, so I can't comment

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