I need your professional opinion

[bcat]

I have been working out for about a year now and have made good progress. I just wanted to get yall opinion on my routine. I think its good but I wasnt sure if I could get even better gains by doing something different. Below I have my work out. I workout M,W,F, and Sat; Im off on Tues, Thurs, and Sun. I do cardio for 30 minutes on the days I lift and 1.5 hrs on thues or thursdays, depends.

Thanks for yalls help.

Alex


Monday

Chest
Bench 3-4 sets X 7
Dumdbell press 3 " X 9
Dumdbell Flyes 3 " X 7
I usually superset DB press and flyes

Shoulders
Bent over side lateral raise 3 X 11
Side laterals 3 X 7
Arnold Press 3 X 7
I tri-set my shoulders

Triceps
Skull Crusher 3 X 11
Lying Tricep press 3 X exhaustion
I usually super set these also, just because I am lying down already

Calves
Seated calf raise 2 x 15

Abs

Wednesday

Back
Vbar pulldown 4 x 11
Hyper extension 3 x 11

Traps
Shrugs 3 x 15
Barbell upright row 3 x 5

Biceps
EZ bar curl 3 x 7
Barbell curl 3 x 7
Dumdbell curl 3 x 7

Quad and Hams
Leg press and squats

Friday

Same as monday except I do decline press for lower pecs

Saturday

Same as Wednesday

So there it is. I have been on this new routine since the beginning of Feb. Any suggestions yall have I would appreciate. Also, I cant seem to increase my bench press, any thoughts? Thanks again.

 

[P-funk]

you have like 40 sets for your push muscles and only like 10 sets for your back muscles. Why does your back get no love? Why don't you train it as much as your push muscles. My shoulders fucking hate you because of this.

Your leg day sucks.

Your whole routine needs an overhaul if you expect to make a dent in your physique.

 

[Gazhole]

Yeah, i dont understand why theres such a massive imbalance between pushing and pulling, especially why theres so little ham/hip dominant movements.

Id most definitely read the sticky topics, learn how to balance your movements, and figure out what kind of loading parameters you want to use, because at the moment theyre pretty much all over the shop.

 

[bcat]

Yeah, I know. Thats what I needed to know. I needed to know what I should change to get max results.

So more legs and pull. Ill post changes ive made once ive read the other threads yall suggested. Like I said, Im a beginner and that is why I wanted to get yalls opinion on this.

 

[Gazhole]

Yeah, I know. Thats what I needed to know. I needed to know what I should change to get max results.

So more legs and pull. Ill post changes ive made once ive read the other threads yall suggested. Like I said, Im a beginner and that is why I wanted to get yalls opinion on this.

Its better to ask and change things than to injure the hell out of yourself

 

[bcat]

I read through some several of the routine guidelines. Here is what I came up with. I have it split into a Push/Pull/leg/Push routine as suggested by cowpimps guidelines.

I hope this is better. This is only a rough draft, any suggestion yall have Ill take them. Thanks again.

Intensity at 65-85% of 1RM

Push
Chest
Bench Press 3 X 7
Decline press 4 X 7
Flys 3 X 9

Shoulders
behind the neck press 3 X 8
Arnold press 3 X 6
bent over laterals 3 X 7
lateral raise 3 X 7

Biceps
EZ curl 3 X 7
Barbell curl 3 X 9


Pull

Back
Bent over rows 3 X 6
One-arm DB rows 3 X 8
Pull-ups 2 X 5
Shrugs 3 X 9

Tris
Skullcrushers 3 X 11
Weighted bench dips 3 X 9

Abs

legs
Quad curls 4 x 7
Ham curls 4 x 7
Squats 3 x 6
Leg press 4 x 9
Seated calve raise (twice a week) 4 x 15

 

[kcoleman]

That's not a push/pull/legs

 

[bcat]

Ok. So I read all the stuff that and that is what I posted is what I "understood". I thought that by push/pull/legs it meant like the push muscles and pull muscles. I am I wrong? Im sorry guys I really am trying to make something better.

 

[P-funk]

yes, that is what push/pull means.

balance your joint movements. IE:

if you horizontal press (bench press) for 3 sets of 10, horizontal row (DB row) for 3 sets of 10 also.

if you overhead press (vertical press) for 4 sets of 6, then do chin ups (vertical pull) for 4 sets of 6.

Don't push more than you pull. does that make sense?

 

[bcat]

yes, totally. Thanks. So besides changing the volume, is how is the split and number of excercises. Oh yeah, I was copying and pasting from a work document and I didnt realize that biceps and triceps got switched groups, sorry.