please critique my training program

[perfecto]

ok ive been working out now since febuary and latley ive noticed my lifts have been degressing, however that could be because im cutting at the moment and taking in fewer calories. Since feb ive basicly been working out with the same program give or take a few diff exercises. So i thought id post my program and see what yawl will say...

day 1: Chest/Biceps

db flat press(4x6)
incline db press(3x6-8)
flys(3x8-10)
cable cross(3x8-10)
preacher curl(3x8-10
cable curl(3x10-12)/db curl(3x8) - superset

day2: Legs/abs

squats w/smith machine(4x12)
leg press(3x12)
leg curl(3x8)
standing calf(3x20)
sitting calf(3x20)
bent knee leg raises(3x20)
decline crunch w/ 10kg plate(3x30-50)

day4: shoulders/tri's

db shoulder press (4x6-8)
bb upright row(3x8-12)
db seated rear lateral raise(3x12)
tri cable pushdown(3x10-12)
cable bent over tri extension(3x12)
tri dips(3x12)

day 6: back/abs

wide grip chins (4x8-10)
hyperextensions w/ 10kg weight(3x12)
straight seated row(3x8-10)
lever incline row(3x8-10)
close grip cable pulldown(3x10)
bent knee leg raises(3x20)
decline crunch w/ 10kg plate(3x30-50)

comments, suggestions and anything really appreciated

 

[rburton]

Without any data about diet, regularly scheduled activity, etc, I can't offer any suggestions except that you may be overtraining. You may want to take a break from training for 7-10 days then resume at a lower level of volume.

 

[P-funk]

If you have been doing that exact same thing since febuary you deffenitly need to mix it up. I am sure you have accomadated to this rountine.

 

[perfecto]

i havnt been doin the EXACT same thing but more or less similar to wat i posted, its just that i dont know what i shud replace exercises such as incline press or flat press or shoulder press with.

 

[RnRGirl]

You could try to replace the:

Shoulder Press with Arnold Press
Incline Press with Decline Press

 

[gr81]

throw some power cleans in there on shoulder day

 

[mitso99]

you're routine needs to be changed. too long for one routine
here are some pointers:

- keep pushing muscles together eg. chest worked out with triceps and back with biceps

- or try working on opposites for a while eg. chest and back, biceps/triceps etc.

- put in a day of circuit training (pick an exercise for each body part and go through it from largest to smallest muscles with minimal rest between each muscle)

superset exercises (works well when working on opposites on the same day) eg. preacher curl(biceps) with skull crushers(triceps)

watch how much time you rest between sets. by going over two minutes you lose a lot of that tension you worked hard on getting during the previous set (45-60s for light weights/high reps, 60-90s for heavy weight 6-10 reps, and 3-5 minutes for power lifting-1-5 reps with extremely heavy weight)

come up with a good superset program that allows you to go from body part 1 to body part 2. that has helped in the past

hope this helps

 

[perfecto]

thanx for all the advice, i had a workout yesterday usin barbells instead of dumbells and im in the midst of mixin my program up. i guess my question was more of whether my routine looked right or i whether i had been neglecting anything.