Help Critique New Routine

[canuck_newbie]

A 3-day split works best with my busy schedule. 6 excercises, of 3-4 sets, is going to be my max per workout. I find that between 6 excercises, some abs, and some cardio, that my workouts are taking me 1 1/2 hours.

I'm going to start off each workout with some time on the stepper (new for me). For the past year, I have been using one of the bikes for cardio, and it's time that I switch that around. I haven't figured out how abs are going to fit into the mix. I generally been doing crunches and one other alternating abs excercise with each of my workouts, but I'm going to try and switch abs around as well.

My current journal is http://www.ironmagazineforums.com/showthread.php?t=33415

I'm 31 years old, 6' tall, and 175 lbs. I've been working out for 1 1/2 years now.

Any critiques, thoughts?

Day One

Chest
Flat-bench press, BB
Alternating with push-ups
Flat-bench flies, DB

Bis
Preacher curls
Incline DB curls

Forearms
Forearm reverse curls

Day Two

Shoulders
Shoulder DB press
Front DB raises
Lateral DB raises

Legs
Quads - Leg press
Hams ??? Seated leg curls
Calfs ??? Standing calf raise

Day Three

Back
Lower back ??? Stiff-legged BB deadlifts
Traps - Upright cable rows
Lats ??? Pull-ups

Tris
Tricep Pulldowns
Skull crushers
Tri Dips

 

[yellowmoomba]

I'd switch your bis to day three and tris to day one.

With your current routine - your tris are getting hit on day 1, day 2 and day 3.

Just my $0.02

 

[Fade]

Day One

Chest
Flat-bench press, BB
Alternating with push-ups
Flat-bench flies, DB

Bis
Barbell curls
Preacher curls

Forearms
Forearm reverse curls

Day Two

Legs
Quads - Leg press
Hams ??? Seated leg curls
Calfs ??? Standing calf raise

Shoulders
Shoulder DB press
Lateral DB raises
Slightly Bent over Lateral DB raises


Day Three

Back
Bentover barbell rows
Lats ??? Pull-ups
Traps - Shrugs

Tris
Skull crushers
Tri Dips
Tricep Pulldowns

I kept it simple and changed a few exercises and changed the order of some workouts.

 

[CowPimp]

I would do quite a few things different. Here's my version of your routine; feel free to ask why I made any changes:

Day One

Chest
Bench Press x 3
Incline Press x 2
Flies x 3

Anterior Deltoids
Shoulder DB Press x 2

Bis
Preacher curls x 2
Incline DB curls x 2

Forearms
Wrist Curls x 1
Reverse Wrist Curls x 1

Abs
Decline Situps x 2

Day Two

Legs
Quads - Olympic Squats x 3
Leg Press x 2
Hams ??? Straight Leg Deadlifts x 3
Good Mornings x 2
Calfs ??? Standing calf raise x 3

Lateral Deltoids
Lateral Raises x 2

Abs
Captain's Chair x 2

Day Three

Back
Lower back ??? Hyperextensions x 3
Traps - Upright Cable Rows x 3
Lats ??? Pullups x 3

Posterior Deltoids
Face Pulls x 2

Tris
Tricep Dips x 3
Skull Crushers x 2

Abs
Weighted Crunches x 2

 

[canuck_newbie]

Thanks for the replies.

Yellowmoomba: I've switched the split to Back&Bis, Chest&Tris

Cowpimp:

I'll check out the abs excercises that you mentioned

Some of the excercises that you're suggesting were part of my old routine, and I'd like to switch things around a bit. Others, I honestly haven't heard of and will have to look into a bit more.

Fade & Cowpimp:

Neither of you like deadlifts for the lower back, why? I've been doing deadlifts for a couple of months now. I find them tough, but I think that I'm starting to see results and was planning on keeping them as part of my new routine.

Neither or you like front DB raises, either. Any reasons?

I did Day One this evening and found it tough. That probably had more to do with 2 weeks of lazing around and eating turkey than with the switch, though.

Day One

Chest
Flat-bench press, BB
Alternating with push-ups
Flat-bench flies, DB

Tris
Tricep Pulldowns
Tri Dips
Skull crushers

Day Two

Shoulders
Shoulder DB press
Front DB raises
Lateral DB raises

Legs
Quads - Leg press
Hams ??? Seated leg curls
Calfs ??? Standing calf raise

Day Three

Back
Lower back ??? Stiff-legged BB deadlifts
Traps - Upright cable rows
Lats ??? Pull-ups

Bis
Preacher curls
Incline DB curls

Forearms
Forearm reverse curls