Please Take A Look At My Workout

[thegeneral25]

Ok guys i need ur opinion on my workout routine. Im 27 about 6,1 and 190 with body fat at around 13 or 14%.
My workout is as follows:

Tuesday:
Shoulders/Back/Triceps

Front dumbbell raise 4/10
Side dumbbell raise 4/10
Seated Bent-Over Rear Delt Raise 4/10
And one more exercise that i cant find the name but the movement is the same as Seated Barbell Row but in a machine.

Now i know this might not be good enough for my shoulders but i have dislocated both of them at some point or another and i dont want to do any overhead movements as im affraid it might happen again.

Wide-Grip Lat Pulldown 4/10
Wide-Grip Pullups 4/10
One arm dumbbell rows 4/10
Seated machine row 4/10


Triceps Pushdown - Rope Attachment 5/10
Kneeling Cable Triceps Extension 5/10
Chest width pushups 4/20

Thursady
Legs
20 min of cardio
Leg Press 4/10
Dumbbell lunges 4/8
Leg Extensions 4/10
Romanian deadlift 4/10
Standing leg curl 4/10
Standing one leg calf raises 6/10

Sunday
Shoulders/Chest/biceps
For the shoulders is just a light workout mostly rehabilitating for my dislocations

Barbell Benchpress 4/10
Barbell Incline Bench Press - Medium Grip 4/10
Machine Incline Bench Press 4/10
Cable Crossover 4/10


Overhead Cable Curl 4/10
Standing Rope Curl 4/10
Dumbbell Alternate Bicep Curl 4/10
Concentration Curls 4/10

Ps: On my non leg days i also do 5 min warm up and 15 min Abs.

Thank you in advance for responding and sorry if i made any mistakes in spelling but im not American.

 

[thegeneral25]

Anyone? Built, Gazhole, P-Funk? Anyone at all????

 

[T_man]

too much volume, too much isolation, not enough compounds, and you're missing squats and deads.

Btw if you're worried about your shoulder conditions, then you might want to rethink doing pullups with a wide grip.

 

[nd2bhge]

what is your goal?

 

[T_man]

whatever the goal it doesn't look like the best routine

 

[Doublebase]

Yeah that's a ton of volume. Try to keep it simple. i.e Chest/shoulders/Triceps - bench press, push press, skull crushers.

 

[PushAndPull]

Agree with the others.
The volume is too high.

 

[T_man]

stuff like dips you should do. kill two birds with one stone as it puts alot of stress on both your chest and triceps at the same time

 

[gtbmed]

The volume is high, but the main problem is in exercise selection. There are a ton of exercises that just don't seem that useful IMO. There are too many isolation movements. You're going to be expending a lot of your body's recovery ability for a small benefit compared to the benefit you'd get from heavy compounds like squats and deads.

 

[thegeneral25]

I thought?!

Well my exercises come out to 15 or 16 sets/body part. This for upper body and since the program is back/tri chest/bi than i thought that was a good number of sets. I was under the imppresion that if ur not a begginer 15/16 sets is not a bad number. I have been lifitg for 4 years off and on and my strength is very good. What do u guys think a good number of sets/ body part is. And how can i replace some of the execises that u guys dont like?


Thx for the help couse its helping me a lot.
By the way i have meassured my arms and at one pointe they were 16.5 in now they'r probably 15.5-16.

 

[Gazhole]

Theres no hard and fast rules to a "good" number of sets for anybody. I've been training for about 7 years or so, and i do about 10 working sets a session on a typical program.

Stick to basic movements, and put some isolation in to finish off lagging muscle groups.

Things like Squats, Deadlifts, Military Press, Pullups, Bench Press, Dumbell Rows, Lunges, and Good Mornings should make up 90% of all your exercises.

Theres no need for 4 types of curl in a session. I do 3 sets of curls a week, and my biceps are fine because i work hard on pullups and rows and things.

Pick one isolation exercise a session, and do 1-3 sets at most. The other 3-4 exercises should be ones from that list above, or variations if you prefer.

 

[thegeneral25]

Thanks Gazhole. Thats some real help. I will have to do some more reasearch on the isolation exercises...

 

[Gazhole]

Thanks Gazhole. Thats some real help. I will have to do some more reasearch on the isolation exercises...

Just think of it in terms of time if nothing else. Whats a better use of your time?


A set of squats working practically every muscle in the lower body, and a lot of the upper body too.
or
A set of leg extensions working just the quads.


Working the back, biceps, and forearms with pullups in one set.
or
Doing a set of straight arm pulldowns for the back, a set of curls for the biceps, and a set of forearm curls for the forearms.


Get in, get out, and rest up!

 

[thegeneral25]

Gazhole would you mind to give me a sample of your workout. Meaning types of exercises and sets/exercise.

Thx in advance

 

[Gazhole]

Gazhole would you mind to give me a sample of your workout. Meaning types of exercises and sets/exercise.

Thx in advance

I wouldn't advocate you do my workouts or anybody elses for that matter. Everybody has different goals, abilities, limitations, and preferences are also a big part of it.

I build my programs off the general principles of:


Compound movements (most muscle used = more adaptation)

Program balance (same amount of work for the whole body)

Periodization (planned variation of training variables to prevent overtraining, and work towards a goal.)

Hard work (because the best training program in the world wont work without it)


Usually my programs are a 3 or 4 day split, either upper/lower or fullbody. I generally include a few power movements like cleans. Usually only do about 3-5 exercises a session, somewhere between 8 and 15 sets a session. Personally i do a hell of a lot of back training because my back has a great recovery ability.

When you get the basics down-pat you can devote more of your time to developing new ways to use periodization or to manipulate training variables you've never thought of before, not to mention getting a more intuitive grasp of what your body responds to, and your strengths/weaknesses.

Everybody has their own distinct style of how to set up their training, and thats one of the best parts of this lifestyle in my opinion.

Get the basics right, train hard, and just try stuff out. So long as you do the first two you won't go far wrong.