Advice on my workout routine?

[thefastestzx]

Please don't give me advice unless you have the credentials and experience..
-Each day I am performing each excercise almost to burnout (dont attempt final burn out rep)
-For each muscle group workout I start with low weight and high reps during the first sets and add more weight with less reps on the last sets

Monday : Chest & Triceps
4 flat bench press sets
2 Incline bench sets
4 sets of dumbell tricep curls in various positions
2 sets of flys with lightweight

Tuesday : Biceps & Back
4 sets of curl bar
2 sets of preacher curls
3 sets of dead lifts
3 sets of closegrip pull ups

Wednesday : Shoulders
4 sets of military press
3 sets of shrugs
3 sets of lateral raises

Thursday : ( same as Monday )

Friday : (Same as Tuesday )

Saturday : (Same as Wednesday )

Sunday: Legs
4 sets of squats (20 reps each set (my knee is somewhat hurt so I do lightweight)
3 sets of leg curls
3 sets of calf raises

Repeat Week
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Almost everyday I run 2 miles, twice a week I run 4 miles.
I do abs every 3 days.
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About my body and consumptions:
Im 6 ft, weight 160 lbs.
I know it looks like im over training but I consume over a gallon of water everyday and I take 4 grams of creatine 6 days a week to help my muscles recover quickly
I get about 90-130 grams of protein a day and I eat and drink only healthy products which also increases muscle recovery.
I always get 8 hours of sleep.

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Is there any adjustments I should make to my workout routine/ diet / etc. ?
Any knowledgeable advice is much appreciated,and also thank you for reading this either way.

 

[timtim]

what are your goals? cant really advise you without goals.

just at a glance, the routine is not that good really. too many days lifting. exercises dont really make much sense and the number of sets seems to be thrown together, as is the order of exercises done. diet seems low in protein.

what is it you want to know?

 

[thefastestzx]

Well I want to get bigger but at the same time more cut....
And as far as order of sets...with each workout I go down the list for example:
With shoulders I do 1 set of of shrugs ,then military press,then lat raises...down some water,wait a few minutes and then do it again until all sets are complete....

 

[timtim]

Well I want to get bigger but at the same time more cut....
And as far as order of sets...with each workout I go down the list for example:
With shoulders I do 1 set of of shrugs ,then military press,then lat raises...down some water,wait a few minutes and then do it again until all sets are complete....

i would cut back on the number of days you train. 4 to 5 is good.
i would increase the number of exercises and sets per muscle group. small muscles get 3 exercises, larger 4. i would look into different rep ranges and what they do. 1 to 3, 3 to 5, 6 to 10, 12 and up. you are training different ways simply by using different rep ranges. diet wise, youll need more protein but with that said, we really dont know about your fat or carb intake so adding that would help. these are just basic changes you could make. adding muscle requires a different outlook on your training. you have to set goals. doing a ton of work usually doesnt cut it.

 

[SouthernLord]

I would run less and squat more. Hurt knees and running? Ok.

 

[bblazer]

I would like to see more deadlifting and squatting.

The compound movements like those are the backbone to a good routine.

And I agree with timtim, you should cut back on days training.

B-

 

[thefastestzx]

Most of the food I eat doesn't have a lot of fat in it...say around 5% of "daily value" .. same for carbs...

And I thought biceps was one of the fastest muscles to recover ?

 

[bblazer]

Most of the food I eat doesn't have a lot of fat in it...say around 5% of "daily value" .. same for carbs...

And I thought biceps was one of the fastest muscles to recover ?

What is a bicep?

B-

 

[thefastestzx]

Really?If you don't even know what a bicep is why would you offer your advice to me when I asked that of only experienced weight lifters?

And if you don't know what a bicep is google image it.

 

[bblazer]

Really?If you don't even know what a bicep is why would you offer your advice to me when I asked that of only experienced weight lifters?

And if you don't know what a bicep is google image it.

Yes, really.

But it was a subtle point that I guess may have been too subtle.

1) In all of my training, I'm not sure I have ever directly trained a bicep. As Ed Coan puts it "they are like ornaments on a christmas tree."

2) Most of your pulling exercises will also directly or indirectly work the bicep. So unless you are a body builder you don't need very much isolation training of the bicep.

B-

 

[grubd]

Really?If you don't even know what a bicep is why would you offer your advice to me when I asked that of only experienced weight lifters?

And if you don't know what a bicep is google image it.

wow, no sense of humor. loosen up dude.