please critique my routine (strength and toning)

[perfecto]

Hi people,

I've just recently acquired a new workout routine. My goals include strength and toning, whilst retaining all muscle. Here is the routine im following.

Day1 (Back/Shoulders):

2x6 front cable raise
2x6 alternate db side raise
2x6 rear db raise
2x6 alternate db raise

(warm-up) 3x8 wg chins
3x10 seated row
3x8 alt db row (super setted with dual incline db row x 12 reps)
2x15 lower back hyp ext

Day 2 (Triceps/abs):

2x12 weighted dips
3x10 close grip bench press (supersetted w/ db tri ext to failure)
3x10 skullcrushers
2x15 db kickbacks

3x12 hanging straight leg raises
3x decline crunches until failure

Day 4 (Legs/Biceps):

3x12 hacksquats
3x12 leg press
3x12 alt leg curl
2x20 standing calf raises
2x20 sitting calf raises

2x12 alternate db curls
2x12 reverse bb curls (at the end of each set, 30 second peaking preacher curl exercise)
2x12 hammer curls

Day 6 (Chest/Abs):

3x10 incline alt db flyes
3x10 decline alt db flyes
3x10 flat alt db flyes
2x15 elliptic bench press

3x12 hanging straight leg raises
3x decline crunches until failure

Any comments greatly appreciated

Perfecto.

 

[overthepond]

Just glancing over i would say you need a little more variety in your ab work, and consider using a weight plate while crunching a a medicine ball or something of that type while doing leg raises.

 

[perfecto]

I use a 20kg plate when decline crunching

I want to start training my obliques aswell. Any suggestions?

 

[overthepond]

some people say you shouldn't do isolated oblque training, they can be mistaken for a fat roll and they get enough from regular ab training.

If you want to:

Barbell twist - Stand with your feet slightly wider than shoulder-width apart and place an unweighted barbell across the back of your shoulders.

Side bends - Hold a weight on one hand, bend the other way contracting obliques

Wood chop - Hold a weight or cable at ear level with both hands. Bend and twist down at a diagnal as if swinging an ax.

Cable side bend - In one hand hold the cable, bend in the other direction.

And of course oblique crunches work, just make sure you don't screw up your neck

 

[perfecto]

cheerz