Thread: Please critique this Work Out (3 day on -1 off)

goals, stats? Not a bad split IMO.

The volume is OK? Not too much or little!

6'0" (LEAN)
185lbs
8% body fat

200 lbs max incl bench
225 lbs max flat bench
??? squats

*goal is just to maintain leanness, low body fat, but add some lean size and strength! Not looking to get huge!

Originally Posted by BillytK03

Day 1 (Chest, Shoulders, Tri's)
***********************
Incl DB Press 4s/ 6-8r
Flat Bnch Press 4s/ 6-8r
Shrugs 3s/ 6-8r
Shldr Press 3s/6-8r
Weighted dip 3s/6-10r
Tri execise 3s/ 6-10r

Day 2 (Back,Bi's)
*************
Lat pull down 5s/ 6-10r
Seated row 5s/ 6-8r
Trap Pulls 4s/ 6-8r
Ez bar curl 3s/6-10r
DB curl 3s/6-10r

Day 3 (Legs)
***********
Squats 5s/ 8-10
Ham curls 4s/ 8-10
Quad ext. 4s/ 8-10
Calve raise 3s/ 10-12

Day 4 (OFF)
***********

Then day 5 do you start this cycle again???

Looks good.....but 2 things....3 sets for deltoids is a bit low...5 is better and are the dips for chest or triceps??

Yes Day 5 I start again!

More volume for Delts? 1 more set of presses?
any suggestions? Dips are for tris (weighted dips)!

Yikes, I'd say you're training too frequently at first glance. I think splitting that up over a full week would probably be more effective.

I don't know what type of training intensity your using, but IMO you'd be best off training balls-to-the-wall and splitting that up to something more like this:

day1: lift
day2: rest
day3: lift
day4: rest
day5: lift
day6: rest
day7: rest

Also, is there a reason that you aren't deadlifting?

Originally Posted by Super_Sean

Also, is there a reason that you aren't deadlifting?

I was going to ask the same thing.

Im just doing basics!
My body recovers pretty fast!
as you can see by my pic I am a pretty cut/ripped guy! I just want some size added? Not to get huge or anything!

do you guys feel that I should reduce 1 set in each exercise in the program, then make legs day 2, back and bi's day 3?

make it as follows>>>>>>

Day 1 (Chest, Shoulders, Tri's)
***********************
Incl DB Press 3s/ 6-8r
Flat Bnch Press 3s/ 6-8r
Shrugs 3s/ 6-8r
Shldr Press 3s/6-8r
Weighted dip 3s/6-10r
Tri execise 3s/ 6-10r

Day 2 (Legs)
***********
Squats 5s/ 8-10
Ham curls 4s/ 8-10
Quad ext. 4s/ 8-10
Calve raise 3s/ 10-12

Day 3 (Back,Bi's)
*************
Lat pull down 4s/ 6-10r
Seated row 4s/ 6-8r
Trap Pulls 3s/ 6-8r
Ez bar curl 3s/6-10r
DB curl 3s/6-10r


Day 4 (OFF)
***********

There's nothing inherently wrong with your exercise selection, but yeah, I would rest more. If you're pretty damned sure you can recover optimally from this without frequent periods of deloading then great. I somehow doubt it though.

Anyway, if you want to add size your routine is probably less important than diet.