Please Critique My Weekly Workout Routine

[Big_Dave_2004]

I???ve been lifting, on and off, for years, lifting heavy weights (about a 375 lbs bench press). And came to the workout routine below, more or less, by trial and error. Let me know what you think, always looking for suggestions. I???m 41.

Unless otherwise noted, I do 4 sets, 12 reps a set.

Monday (Chest and Back)

Bench Press
Dumbbell Fly
Incline Press
Lat Pull
Cable Row
Cable Fly
Shrugs
Dips
Military Press

Wednesday (Arms and Abs)

Seated Dumbbell Curl
Concentration Curl
Triceps Extension (Machine)
Behind the Head Curl
Reverse Curl
Wrist Curl
Sit Ups 50 x 4
Crunches 50 x 4

Friday (Legs)

Leg Press
Leg Extensions
Calf Machine
Leg Curl

Thanks!

 

[naturalguy]

why 12 reps? what is your goal?

 

[Big_Dave_2004]

That's a good question. I'm a big guy; about 250 lbs, and I would like more definition, but also would like to maintain or increase muscle size. I figured 12 was a good number for that.

However, I should note as I fatigue through the sets, I typically go 13, 12, 10, 9.

 

[Big_Dave_2004]

By the way, all of the days I'm not lifting, I do cardio. Also, I wait 1 to 2 mins between sets.

 

[satan]

try 6-8 reps, that tends to be the ideal range

for gaining more definition, DIET is the key, read up on discussions in the "diet and nutrition" section.

your split looks good, though i would usually recommend a 4 day routine instead of three (if you have time). Add Shoulders as a main body part to work instead of just including it with back.

i would also recommend including deadlifts for back, and squats for legs