Critique my workout

[skel1977]

5'7 152lbs, 36year old male.
I recently started working out in the gym after dropping down from 180 pounds of fat to build muscle and just be healthy in general. I dont have a lot of time. I go before work so i only have an hour or so in the gym each morning
In general looking to bulk, gain muscle. I dont need to be huge though.
My diet is much better than it was. I know somewhat how to eat now after losing 30 pounds. I stick to mainly ground beef, chicken, steak, tuna, and always atleast one salad a day with broccolli and eggs. Lots of oats and banana, low fat chocolate milk, protein shakes.

Im sticking to the 8-12 rep range and I always do 20 minutes of cardio after.

Monday Back and shoulders
Barbell rows
5 sets

Standing military press
4 sets

3 sets of pullups

Dumbell Lat raise
3 sets



Tuesday Legs

Squats
4 sets

Leg extension
4 sets

Leg Press
4 sets

Deadlift
4 sets



Wednesday Rest


Thursday Chest/bicep

Bench Press
5 sets

Standing dumbell curls
5 sets

Machine flies
5 sets

Ezbar curl. Rotate standing and using the arm support
2 sets each

Dips, non weighted
4 sets

Hammer curls
4 sets



Friday i do a few weighted decline situps and crunch machine but in general its a rest/cardio day. After that rinse repeat

Im sure I could be more effficient and add or remove exercises. Please help thanks

 

[cdan19]

Sounds and looks good, I'd move my dead's to beginning of back workout but that's just my preference. Are you doing 2 on 1 off 2 off? You don't seem to have a lot for your major muscle's other than legs. I would think you would want to add more to your chest routine like Incl DB or barbell, I didn't see any front delts or traps on shoulder day either. Because your limited on time to an hour or so maybe consider adding a few more sets into routine by doing day 1 Chest only, day 2 Back only,- day 3 off,- day 4 Shoulder's only, day 5 BI's/Tri's together, day 6 Legs,- day 7 off -repeat. If time is problematic this will give you more time on muscle group as well as recovery for the added sets. You cut 30lbs that's incredible so if what your doing worked and your still making gains you can run it out until you stall then change it up. Nice work.

 

[skel1977]

Friday saturday and sunday i have all the time in the world. Its during the weekdays that i have to go to the gym in the morning and it limits my time. I try to hit my cycle of chest and legs on the weekend so i can spend more time there. So I did shoulders/back monday. By the time i get to my shoulders back again it will be on the weekend and i can add more exercies. Ill add some dumbell presses and flies on the weekend to chest as well.

Thanks I wasnt sure when to do deadlifts. Ill add it to my back routine, that way I can add something for my hamstrings. I feel like him hitting quads too much and not enough hamstring.

What type of exercises can i add for front delts or traps? The only thing i can think of is front dumbell raise

 

[PushAndPull]

I would normally ask what are your intensities, rest periods, plan for progression...but since you're new to training almost anthing will work at least for a little while.

You're 36 and you're going to feel that soon enough. So I would take more days off. Maybe train 3 days a week with days off in between, like mon-wed-fri.

Also some of your order of exercises is wrong. You want to do the most challenging exercises first when you have the most energy.

for example this

Tuesday Legs

Squats
4 sets

Leg extension
4 sets

Leg Press
4 sets

Deadlift
4 sets

should be something like

Tuesday Legs

Squats
4 sets

Deadlift
4 sets

Leg Press
4 sets

Leg extension
4 sets

 

[dmike03]

What type of exercises can i add for front delts or traps? The only thing i can think of is front dumbell raise

You already hit front delts when you do any pressing movements. But if you want to isolate them a little more then front db or plate raises work awesome for me.
To target your traps...shrugs, upright rows.

 

[skel1977]

Thanks everyone. +rep

I definitley need more rest. I was doing 6 days a week then down to 5. Now down to 4 I think will be good. Thursday is my rest day so i can hit the gym hard friday saturdy and sunday then rest monday again.

I stepped on the scale and am losing weight. Normally this would be great when i was fat but now im trying to get up to 160. Im at 149 this morning. Its crazy to me because i eat a ton plus my protein shake which is almost 1000 calories(muscle milk, banana, oats, milk)
I guess im burning more calories in the gym than i though.

Ive been in the gym for 1 month. Before that it was p90x. People are already asking me if im working out. They say I look bigger. Its a pretty good feeling and motivates me even more.

 

[heavylifting1]

Your workout doesn't look bad at all, make sure you eat plenty.

 

[cdan19]

That's awesome keep up the good work and hang out on these boards. I can't say enough about the quality people on here who are always willing to help out, encourage and even bust balls at times all in good fun. It's a very cool thing to be a part of regardless of age. Keep posting your progress as you move onto different programs, supps and workouts. BB community loves to hear when another shirt size goes up and waist size goes down. Ever need anything you could always PM me and I'll be glad to help you out or direct you to the many who have help me out.

 

[skel1977]

Here is me NOW at 150. I refuse to post a pic of myself when i was fat. Actually deleting all those pictures because that is not me. That was a different me.


Yep thats the urinal I pee in. We have a shower at work so yeah i was naked in the bathroom. Ill try to post new pics in a few months to see if i have changed or not