Please critique Workout.

[txthor]

OK, Just want some advice on my workout

Baseline Stats: 6???2???
200 lbs
14.2 % body fat (7 point caliper measurement)

Workout Schedule:
M-W-F Upper Body w/25 min of cardio
T-Th Lower Body/Abs w/25 min of cardio
Sat Cross Train (tennis, swim, etc???)
Sun Rest

This Weeks Workouts:

Upper Body
Flat Dumbell (DB) Fly 60x12, 70x12, 80x8 and 2 days w/90x6
Cable Crossover 70x12, 70x12, 80x12
Machine Row 175x12, 187.5x12, 200x10
Wide Grip Pullup 10, 10, 10
DB Shoulder Press 40x12, 50x12, 50x8
Front Shoulder Raise 15x12, 20x12, 25x10
21???s on Curl Bar 3 sets at 70 (2 wide grip, 1 narrow)
or DB Curl 30x12, 40x12, 50x8
Rope Pushdown 100x12, 110x12, 120x10
Narrow Grip Dips 10, 10, 10

Lower Body/Abs
Smith Machine Squat 90x12, 140x12, 160x12, 180x12
Smith Machine Calf Raise 160x12, 180x12, 200x10
Leg Extension 75x12, 87.5x12, 100x12
Leg Curl 75x12, 87.5x12, 100x12

Crunch on Ball 20lbs at 15, 15, 15
Leg Raises on Ball 15, 15, 15
Hanging Leg Raises 15, 15, 15
Side Crunch on Ball 30lbs at 15, 15, 15

That???s It! Please feel free to critique.

 

[TJohn]

Originally posted by txthor

Upper Body
Flat Dumbell (DB) Fly 60x12, 70x12, 80x8 and 2 days w/90x6
Cable Crossover 70x12, 70x12, 80x12
Machine Row 175x12, 187.5x12, 200x10
Wide Grip Pullup 10, 10, 10
DB Shoulder Press 40x12, 50x12, 50x8
Front Shoulder Raise 15x12, 20x12, 25x10
21???s on Curl Bar 3 sets at 70 (2 wide grip, 1 narrow)
or DB Curl 30x12, 40x12, 50x8
Rope Pushdown 100x12, 110x12, 120x10
Narrow Grip Dips 10, 10, 10

You do this m-w-f ?? If so, you're not giving your muscles enough rest time.

TJohn

 

[Sub-Zero]

TOOOOOOOOOOOOOOO MUCH TRAINING

 

[txthor]

I've been thinking about breaking it up. What are the best "groups" to work together?

 

[Scotty the Body]

There really is not "BEST" but some good combo's are
Back / Bi's
Chest / shoulders / tri's
Legs - do them by themselves

You may want to do push muscles one day then pull the next so your not working the same muscle two days in a row (occurs with arms and shoulders if your not carfull)

 

[txthor]

OK, here is what I changed for Today.

Monday's Workout:

Incline DB Fly 40x12, 50x10, 60x10
Flat DB Press 60x12, 70x12, 80x8
Cable Crossover 60x12, 70x12, 70x9
Smith Bench (Narrow Grip) 90x12, 110x10, 130x10

Curl Bar 2 Sets 70x12 (Wide), 1 Set 70x12 (Narrow)
Reverse Grip Curl (Cable) 70x12, 80x12, 90x10
Concentration DB Curl 30x12, 35x12, 40x10
DB Hammer Curl 25x12, 30x10, 35x8

Can't....Raise......My..........Arms...................

 

[barc77]

I am sure that most would agree that 11 sets for Bi's is to much work. If you are doing that kind of volume 2 or three times a week you could be doing more harm that good for your progress. Due to the weight you are using you don't seem like a beginner, so using half that volume (5 or 6 ) sets once a week for each muscle group could give you better results.

 

[txthor]

Good Info. Thanks!

I should have been clearer. I'm planning to do the following:
Day 1: Chest/Bi
Day 2: Back/Shoulder/Tri
Day 3: Legs
Day 4: Rest
Repeat

Planning to work Abs 3 times week and light cardio (20-30 min) 5 days a week.

Does that sound better???

 

[J'Bo]

Back, shoulders and tris together are way too much.
Depending upon what your strong areas are you can change your bodypart routines from that. For example if your tris are strong and you back is weak do them together.
This is what i do:
Legs
Shoulders
Bis and Back
Chest and Tris

This is a good combo for me.
Big muscle groups like shoulders and back and chest should hav3e a max. of 4-5 exercises per workout.
Smaller muscle groups like tris and bis should really only have 2-3 exercises.

 

[txthor]

Great! Thanks for the help.

Actually, my Back and Shoulders are two of my strongest. I will try to seperate and see how it works.

I've been lifting for awhile but with no "help". I'm trying to push it to the next level.

By the way. Congrats on your win J'Bo, you look FANTASTIC!

 

[ians]

I recommend you break your routine down as J'Bo suggested but train 2 days on and 1 day off i.e.


Day 1 - Chest & Triceps
Day 2 - Back & Biceps
Day 3 - REST
Day 4 - Shoulders
Day 5 - Legs
Day 6 - REST
Day 7 - Repeat i.e. Chest & Triceps

This will aid recovery and GH levels etc !!

Also - do no more than 4 exercises for large bodyparts and 2/3 for small bodyparts. If your doing more than this - your not training with enough intensity !

 

[txthor]

Thanks!

Tuesday's Workout:

Abs 3 Sets, Rolling Side Crunches on Ball (30 lbs)
3 Sets, Circular Leg Raises on Ball
3 Sets, Back Extensions on Ball
2 Sets Hanging Leg Raises

Shoulders DB Shoulder Press 30x12, 40x12, 50x5
Front DB Raises 3 Sets 15 lbs
Side DB Raises 3 Sets 15 lbs

Cardio 25 Min eliptical, 2.5 miles.

 

[sandwich]

OMYGOSH!!!! you do all that?!...hey its jus my opinion, but umm...wayyyyyyyyy toooooooo many sets/reps!! it must take ya 3hrs to train.

heres my suggestion: 3 excer/2-3 sets/6-8 reps/ for each muscle.. 1-2 times a week.

..atleast 4 days rest for each muscle!