Critique workout

[Watson]

day 1
1. front squats
2. leg press
3. hamstring curl
4. knee extension
5. standing calf raise
6. dumbbell lunges


day 2
1. incline db press
2. flat bench press
3. pec fly (machine)
4. chest pullover
5. incline bench flyes
6. flat bench flyes


day 3
rest/cardio/abs/obliques depending how i feel


day 4
1. weighted wide grip pull ups
2. bent over barbell rows
3. straight arm pushdowns
4. shrugs
5. one-arm dumbbell rows
6. seated pulldowns (narrow grip)
7. calf raises


day 5
1. overhead dumbbell press (arnold style)
2. upright barbell row
3. side lateral raises (standing and seated)
4. font dumbbell raises
5. bent over low pulley side laterals
6. dumbbell lunges


day 6
1. incline dumbell curl
2. straight bar pushdowns
3. standing barbell curls
4. hammer curls
5. standing dumbbell kickback
6. preacher curls (if i can still move my arms)


day 7
rest/cardio/abs/obliques depending how i feel

3rd change up this year, based on a 5 day split i found a while back, been changing it each 6-8 weeks so far this year, ^ this one im 6 weeks in

honest opinions.....missing anything important?

most 2. & 3. are SuperSets, all to failure, all pushed to induce a good 2 days of mild hurting following that muscle group...sometimes i over do it....

most opinions would be appreciated barring stupidity, will be changing this up next/week after if i can replace it with some different lifts

 

[KILLEROFSAINTS]

day 2...I think its redundant to do two kinds of presses...and two kinds of flyesjust opinion and arguable...there is some research now saying there is a benefit to working angles...you could throw some dips in for something actually different....and id bet cash you do inclines on a high incline like everyone else....slight incline actually works chest and not shoulders

 

[KILLEROFSAINTS]

day 4...I wouldn't do pulldowns...I would do dorian deads....again redundant

 

[KILLEROFSAINTS]

day 1...some seated calf raise or donkey type raise has to be done because these are the only way to totally engage the soleus

 

[KILLEROFSAINTS]

shoulders....I like to pre exhaust with laterals...I did crazy heavy presses for years...shoulders never changed....started doing high rep laterals-they got better....in my opinion an arsenal of laterals is the most important ingredient to working shoulders

 

[SFW]

No back squats? no deadlifts? No direct tricep work? Do you even lift Griff?

 

[KILLEROFSAINTS]

day 6...direct tris wrk

 

[Watson]

day 2...I think its redundant to do two kinds of presses...and two kinds of flyesjust opinion and arguable...there is some research now saying there is a benefit to working angles...you could throw some dips in for something actually different....and id bet cash you do inclines on a high incline like everyone else....slight incline actually works chest and not shoulders

4 notches from flat

 

[Dr.G]

if it works for you then it is ok
but here are some points
1-too much redundancy you don't need 6 types of exercises per muscle group,
2-not enough triceps and i won't do triceps the next day after doing shoulder presses
but if you do triceps alone you will have a workout that is too spread out to allow recovery time
3- for biceps you have one indirect day (back) and one direct day for biceps
as for triceps you have 2 indirect days (chest and shoulder presses) and one poor direct day

for me single muscle workouts are good but not as a basic routine , they are good from time to time but not done with very high volume and intensity as you seem to do
but if you don't like to modify your routine too much i suggest the following minor changes:
1- just choose 4 exercises for chest , back,
2- you can do rear delts and traps on the back day that is day 4 which leaves you with 3 exercises for shoulders on day 5
3- day 5: now you have only to do 3 types of shoulder exercises: press, lateral raises, front raises so you can add to it 3 triceps exercises or even 4
4- day 6 is left with biceps only

 

[RcKJ]

First problem, no deadlifts. Super important compound movement. Pretty much a need.

Your leg day has all the right exercises but you need to rearrange the order. Squats, leg press, lunges, leg ext, leg curl, and then calve raises would work best. Honestly that's always been my leg routine and I won't complain. Hit the muscle group before moving on. Same thing I see on back day, start with pull-ups then move to lat pulldowns later on? Redundant. As mentioned before. Also as they said, 6 movements isn't necessary. I say 4 per body part (except legs they are made for heavy loads) assuming you're going heavy and focusing on the movement.

Maybe it's just me, but I wouldn't have shrugs the day before shoulder day. I've done it before and it just ruins any overhead lift I attempt. Also, I see lots of leg work sparingly separated throughout the week. The extra raises is good but I don't see the lunges being needed. Also, lots of flys chest day. Incline flys would suffice without the others.

Also, what set and rep count are we talking here?

 

[Watson]

i go heavy and im careful with form, i log every lift, weight/reps, once i can lift a weight for 3 clean sets of 10/12 ill add,

deadlifts id love to add, but im always worried about my back, at my gym we only have standing calf raise machine and middle spine i get compression pains whenever i calf raise more than about 500 pounds and as i remove the weight off my shoulders its so painful (dont know if its normal lol).....so ive always picked whatever i thought would be easier on the spine

my reasoning for the 6 when 4 will do was to spread the lifts over different movements might reduce injury risk seeing im nearing 40, and i like to grind 1 exercise until i cannot keep the form, move to next and give myself regrouping time and instead of going back to repeat same ......... i move on to something else

working extra lunges cause i used to have thin legs and unlike that lucky bastard captn my legs respond really slowly......i took a year of hard workouts to look like id ever done a leg work out and only in the last 6 months started to look alright

3 sets warmup 60%, then 1 set each 10% up to max, at max ill repeat until i either get 3 sets 10 or fail, so up to 9 sets including warm up, when im lifting easy ill run 12 reps, under load 10, at fail ill drop to 8 (hope all this makes sense lol)

 

[Watson]

day 6...direct tris wrk

yeah i just reread day 6 and for some reason i didnt put overhead 2 hand dumbbell extensions since last 2 routines ive been doing these, i think im doing around 82 pounds now or not,
logs in the car and im too lazy to get it but ill check tomorrow

at least now i get why everyones mentioning tri work lol

 

[Booby]

Im with Dr G...To many excersises per muscle group...If your trying to build mass and get bigger do 3 different excersises per muscle group no more...But blast the shit out of them...I would also recommend doing heavy sets and then finishing with lighter weight and higher reps because blood volume also causes muscle growth...Good luck!

 

[69ingchipmunks]

So much volume. I wouldn't recommend that many sets in one workout, spread it out and change it every time. Also, do more compound movements than just load of isolation or you'll be there all day making no results. Get it in and hit the muscle within 40-50 mins. This way you'll make gains and recover faster meaning you can be in the gym more often. This is only advice I'm not sure exactly what works for you

 

[RcKJ]

i go heavy and im careful with form, i log every lift, weight/reps, once i can lift a weight for 3 clean sets of 10/12 ill add,

deadlifts id love to add, but im always worried about my back, at my gym we only have standing calf raise machine and middle spine i get compression pains whenever i calf raise more than about 500 pounds and as i remove the weight off my shoulders its so painful (dont know if its normal lol).....so ive always picked whatever i thought would be easier on the spine

my reasoning for the 6 when 4 will do was to spread the lifts over different movements might reduce injury risk seeing im nearing 40, and i like to grind 1 exercise until i cannot keep the form, move to next and give myself regrouping time and instead of going back to repeat same ......... i move on to something else

working extra lunges cause i used to have thin legs and unlike that lucky bastard captn my legs respond really slowly......i took a year of hard workouts to look like id ever done a leg work out and only in the last 6 months started to look alright

3 sets warmup 60%, then 1 set each 10% up to max, at max ill repeat until i either get 3 sets 10 or fail, so up to 9 sets including warm up, when im lifting easy ill run 12 reps, under load 10, at fail ill drop to 8 (hope all this makes sense lol)

the lower back pain is just from weakness. I experienced the same pains when I started getting into squats and deadlifts and they lasted awhile and suck haha! But after awhile it'll build up strength and the only time you'll ever experience it is if you lift with bad form.
But 6 instead of 4 would have a higher chance of injury from fatiguing that muscle group so much and then continuously hitting it. After awhile the form could sleep or you go out of the ROM and boom!
The effort with legs is good, but keep in mind muscles only grow during rest. So keep those legs nice and rested. Carb up on legs days and destroy them. With any chance you might walk the next day haha!

wait...so 9 sets for all 6 exercises? I hope you're eating a lot because unless you're taking in a bunch of calories that's more of a weight loss workout than anything. If you're going for mass and strength (which I think we are all assuming you are) try 4 sets on 4-5 exercises max. With one warm-up at about 40-50% for 8. Then have your working sets raise weight and up to 8-12 reps. If you're going for higher maxs then going under 6 reps is even fine assuming its your last set. And I don't perform anymore than 5 reps on deadlifts. So for example:
Incline bench 135x12, 185x12, 205x12, 225x10
Flat Bench 135x12, 185x12, 225x8, 275x5
HS bench 270x6, 320x5, 360x5
cable flys 40x15, ", "

just for example haha! It's more about listening to how your body feels apposed to lifting to set numbers. If you can do it, do it.

 

[Watson]

thanks for all the input guys guessing ill drop down to 4 next time i work out new routine.....prolly 10 days more on this one

 

[69ingchipmunks]

I imagine this is probably bevuasw for many legs are the hardest way to get a mind muscle connection. Every reps make sure to squeeze and contract the muscle, making sure that every rep works the muscle squeezing blood into it. Every rep think could I squeeze more of a contraction, am I moving the muscle or bouncing of the joints and using momentium

 

[theCaptn']

If you're worried about your lower back with Deads, start with partials or rack pulls - works more mid back, but you still need to engage gluts/hams.

With your shoulder work, bb shrugs added in every 2nd week are good. If your lower back if feeling a little taxed go behind the back (with straps) - the movement is more subtle than front shrugs but I find it hits the traps moar directs

 

[Watson]

If you're worried about your lower back with Deads, start with partials or rack pulls - works more mid back, but you still need to engage gluts/hams.

With your shoulder work, bb shrugs added in every 2nd week are good. If your lower back if feeling a little taxed go behind the back (with straps) - the movement is more subtle than front shrugs but I find it hits the traps moar directs

ill def add deads, i really need to work my back alot more, especially lower back

ill post up next run as soon as i work it out and let you guys pick it apart and give me any ideas, i like the 5 day split cause i like to spend as many days in the gym as the old bones allow and gives each area good recovery time (i think lol)

 

[Watson]

day 1 legs

leg press
leg press calf raises (no seated calf raise in this gym)
hack squat
dumbbell lunges

day 2 chest

ideas?

 

[theCaptn']

I would go:

Leg extensions
Leg press ( slow negatives)
Lunges (walking with DBs - knee to ground)
Ham curls (slow negatives)
Calf raises - prefer standing, as the bar over quads hurts like hell with seated, also better range of motion.

An alternative, you can drop the lunges, but add on 30min of treadmill on 6km/hr at +5, and +1 when at 6min, another at 7min until you hit max at +15 -hold that for as long as you can until 25min, then lower back to +5 and drop speed for warm down. Need to keep stride as long as possible - it's basically an uphill walking lunge. Add in 1-3kg DBs if you really want some punishment

Oh, and stretch the fk out of your legs after. At our age especially you'll regret it if you don't.

 

[Burrn]

Real good advice here. Just one little nit. No need to work on obliques.....you make em' big and you get big wide abs. Two of my buddies have this problem and it makes the gut look big.