Another work out for reveiw Thanks guys

[MrRockstar]

Hey All, was hoping you might take a look at my training split.

Monday- chest and tri's
Tuesday-run 1 1/2 miles and Abs
Wednesday- Shoulders, Bi's,Back
Thursday-Run 3 miles and Abs
Friday- Legs and calves
Sat- running 1 1/2 miles and Abs
Sunday-Rest but I still stay active, skateboarding or swimming some.
The abs work outs use 3 programs, Tuesday is Program A, Thurs. is B, sat is C.
Also for most sets I use 3 sets of 8-12

Monday-Chest and Tri's
Bench Press 3x8-12
Incline 3x8-12
Decline 3x8-12
cable tricep pulldown 3x8-12
kick backs 3x8-12
single arm overhead extensions 3x8-12
dips in the leg lift rack 3x10
push ups 3x20

Wednesday- Shoulders, Bi's, Back
Seated DB military press
Lateral raises (alternating a set of 8 w/ 45 plate and a set of 8 w/35 plate to make 1 set)
BB Upright row
DB Shrugs
Seated Lateral Raise
DB Curls
EZ Bar Curl
Hammer Curl
Dropset Barbell curls to failure.
Wide Grip Pull Downs
Rows
Bent Over rows
Finish W/Pull ups if I have any juice left.

Friday-Legs Calves
Squats
Lunges
The machine where you close your legs with the resistance pushing in ( I call em church girls)
machine where you open your legs, (call em Skanks)
DB Calf Raises
Smith Machine calf Raises

 

[Vance]

Need to know what you're trying to achieve dude. Are you bulking? Cutting?

What are your goals?

 

[PushAndPull]

Overkill.
Way to many isolations, no deadlifts?
Ordering of exercises is strange to me, if that is the order and not just the listing.
The reps 8-12 is on the high end, which is fine for maintenance but not good for gaining size since you can't go very heavy.
Number of sets is also way to high for gaining mass.

 

[Vance]

Overkill.
Way to many isolations, no deadlifts?
Ordering of exercises is strange to me, if that is the order and not just the listing.
The reps 8-12 is on the high end, which is fine for maintenance but not good for gaining size since you can't go very heavy.
Number of sets is also way to high for gaining mass.

And all that's before you even get to the fact that you have WAY too much cardio going on to gain much mass... Assuming you're trying to bulk up that is.

 

[PushAndPull]

And all that's before you even get to the fact that you have WAY too much cardio going on to gain much mass... Assuming you're trying to bulk up that is.

I think a high calorie diet can compensate for the cardio when it comes to building mass.
Then again, the running is gonna tax your joints as is the high volume training so that is definitely something to be concerned about in the long run.

 

[MrRockstar]

Thanks, I'm trying to gain some muscle, but for the most part I want to get cut up and get stronger. I do alot of cardio, because I like to run, and it looks good on my physical tests at work. I always score the highest at my command. My goal would be something like Brad Pitt in fight club (no homo, just a reference you might be able to get a mental image with).. So I should keep the rep range down to 10 or so, and keep to more Basic movements?

 

[PushAndPull]

So I should keep the rep range down to 10 or so, and keep to more Basic movements?

I like to keep my reps in the range of 6-8 and my working sets to three for each exercise.
Exercises I like for gaining mass: Weighted Pull-ups (variety of grips), Bench press (barbell), Deadlifts, Squats, Weighted Calf Raises, French Press, Standing Barbell Press, and Curls (Barbell, EZ bar).
I don't go heavy every week so I alternate in different exercises with light or medium weight and reps range 8-12. I do this because going heavy all the time is taxing on my body.
With that said, if your calorie intake isn't above maintenance (which means you'll gain some fat as well) you're gains won't be good. So for your diet i'd suggest a good bulk, then cut. Plenty of info in the diet and nutrition forum on both bulking and cutting.

 

[Gazhole]

Thanks, I'm trying to gain some muscle, but for the most part I want to get cut up and get stronger.

Pick one. Seriously, give something everything or you'll give everything nothing. Pick one focus for your training program and run with it. Theres plenty of time to cut down later on.

As for your program, it's been mentioned already but that just looks like insane amounts of overkill to me. 5-6 exercises per session is ample stimulation. Pick the biggest 5 movements you can think of, then do an isolation if you have to. Doesn't even have to be the same isolation every time.