critique my training please

[richirich0417]

Im a m 19 years old and i weight about 135-140 with about 14% bodyfat. I workout at home with my own stuff, all i have a two dumbells and a barbell and the weights and a bench that goes flat,decline,incline, and seated. My goal is to add as much muscle as i can while add as little bodyfat as possible. My current routine looks like this:

Chest/Biceps:
flat DB Presses 3x8-10
flat bench flyes 3x8-10
incline DB presses 3x8-10
barbell curls 3x6-8
alternating DB curls 3x6-8
hammer curls 2-3x6-10

shoulders/legs:
arnold presses 3x6-8
lateral raises (standing) 3x6-8
front raises (standing) 3x6-8
bent-over raises 3x8
upright rows 3x6-10
squat 4x6-10
front squat 3x4-8
calf raises 2x10-12
lunges w/ barbell on shoulders 2x8

triceps/back
one arm over-head extensions 3x6-8
french presses with barbell 4x6-10
DB kickback 3x6-10
close grip bench 3-4x6-10
pullovers 3x6-10
deadlifts 3x6-8
shrugs 2x6-8

I do abs about 2-3 days a weeks usually separate from my regualr workout and i usually do crunches, oblique crunches, reverse crunches, and a modified v-up.

any help with my routine is welcome! thanks everyone!

 

[ChrisROCK]

one comment i would make is why not chest/tris and back/bis. This way, you dont hit tris 3 days out of the week, the way you have it set up. You also pre-exhaust your bis and tris on the training days...and you can do less sets for them.

Also, you'll quickly be needing more than one or two sets of dumbbells, i would think...

 

[richirich0417]

im looking into buying some more, just dont know what kind or where to get them. right now, i haveto stop and change the weight in between every set. Thanks for the advice about changing it up! i'll give it a try!

 

[Machher]

one comment i would make is why not chest/tris and back/bis. This way, you dont hit tris 3 days out of the week, the way you have it set up. You also pre-exhaust your bis and tris on the training days...and you can do less sets for them.

Also, you'll quickly be needing more than one or two sets of dumbbells, i would think...

i hit a plateau doing heavy sets back b4 bis... i wouldnt recommend doing that.

 

[Tha Don]

i agree wid chris rock

switch it to: chest/tris, back/bis, shoulders/legs

note: on this split you'll only need 1 or 2 exercises for bis and tris as your already hitting them before hand in the compound lifts

personally my favourite split is a 4 day split: chest, back (lats,traps), guns (delts,bis,tris), wheels

something to consider if you feel like fitting a 4th day in there

good luck at putting some mass on, check your diet also man

peace

 

[CowPimp]

Chest/Biceps:
flat DB Presses 3x8-10
flat bench flyes 3x8-10
incline DB presses 3x8-10
barbell curls 3x6-8
alternating DB curls 3x6-8
hammer curls 2-3x6-10

Your chest routine looks fine, except that I think you should be doing incline DB presses before you do bench flys. In most cases, you should start with the exercise where you move the most weight first.

I would do fewer sets for your biceps. 6 sets is more than enough to induce hypertrophy, especially if you have a competent back routine.

shoulders/legs:
arnold presses 3x6-8
lateral raises (standing) 3x6-8
front raises (standing) 3x6-8
bent-over raises 3x8
upright rows 3x6-10
squat 4x6-10
front squat 3x4-8
calf raises 2x10-12
lunges w/ barbell on shoulders 2x8

Workout your legs before you workout your shoulders. In general, you want to workout the largest muscles first.

You do way too much anterior and lateral deltoid work. 3 sets for each deltoid muscle is plenty. Personally, I would do Arnold presses, upright rows, and bent raises.

Your leg routine needs a more hamstring centric movement in there, assuming you do your squats olympic style; most people do. Straight leg deadlifts and good mornings are my recommendations. Not only is the posterior chain very important because it contains the largest muscles in your body (The gluts), but having quadriceps that overpower your hamstrings makes one more injury prone.

triceps/back
one arm over-head extensions 3x6-8
french presses with barbell 4x6-10
DB kickback 3x6-10
close grip bench 3-4x6-10
pullovers 3x6-10
deadlifts 3x6-8
shrugs 2x6-8

Again, start with larger body parts and work your way down. Back definitely deserves the starting position. As well, you need to, again, start with the exercises where you move the most weight.

You do too much tricep work. 6 sets is plenty. Stick with 3 sets of CG bench press and 3 sets of overhead extensions, or something of that nature.

Your back routine is no good. Pullovers suck in comparison to rows and chinups/pullups. Oh yeah, and trust me, you want to invest $12 in a pullup bar. I would do something like the following for your back:

Deadlifts - 3 x 6-8
Bent Rows - 3 x 6-8
Chinups - 3 x 6-8
One Arm DB Rows - 2 x 6-8
Shrugs - 2 x 6-8

I do abs about 2-3 days a weeks usually separate from my regualr workout and i usually do crunches, oblique crunches, reverse crunches, and a modified v-up.

any help with my routine is welcome! thanks everyone!

Don't be afraid to do weighted ab work. For a setup like yours, I like decline situps. If you're like me, you want hate working your abs so much if you do weighted work.

 

[ChrisROCK]

i hit a plateau doing heavy sets back b4 bis... i wouldnt recommend doing that.

i kinda find that hard to understand...i would think your plateau was due to other factors. Bis are bis...they work when you do back. They're a very small muscle...you risk overtraining them if you hit them on a seperate "arms days". That was my experience. To each their own of course!