Can you guys please critique my workout?

[Doomsday]

I am 27 years old. I am 6' 245 with alot of body fat. I am all natural (no AAS or HGH). A few weeks from now I plan on returning to weightlifting after a long layoff. I will do a four day a week split (mon,tues,thurs,fri) and I will run on the treadmill weds. and sat. I will do 7 exercises a session and 3 sets for every exercise using reps of 12,10,8 increasing the weight each set. I will change up the exercises every 3-4 weeks or however long I see fit. Below you will see my workout plan. From the list of exercise choices I will make one letter selection (ex. either a,b,c, or d).

Four days a week

Day 1 Mon.

1. a) Seated cable rows (using v-bar or underhand straight bar)
b) Neutral grip bent over one arm dumbbell rows 12,10,8

2. For exercise #2 I will either focus on my upper back using:
a) Seated cable rows to neck using rope 12,10,8
b) Overhand bent over one arm dumbbell rows 12,10,8

Or I will focus on my serratus using:
c) Rope pulls
d) Lever pullovers
e) Straight arm lat pulldowns

3. a) Close grip lat pulldowns 12,10,8
b) Underhand lat pulldowns 12,10,8

4. a) Wide grip lat pulldowns (using long straight bar or d-hooks bar) 12,10,8

5. a) Standing cable external rotation (with towel roll under arm pit) 12,10,8

6. a) Barbell hammer curls 12,10,8
b) Seated hammer curls 12,10,8
c) Medium grip standing reverse curls (using ez bar) 12,10,8
d) Medium grip reverse preacher curls (using ez bar) 12,10,8

7. a) Medium grip standing straight bar curls 12,10,8
b) Medium grip straight bar preacher curls 12,10,8
c) Seated dumbbell curls 12,10,8

Day 2 Tues.

1. a) Flat barbell bench press 12,10,8
b) Flat dumbbell bench press 12,10,8

2. a) Incline barbell bench press 12,10,8
b) Incline dumbbell bench press 12,10,8

3. a) Neutral grip flat dumbbell serratus punches 12,10,8

4. a) Pec deck flys 12,10,8
b) Seated lever flys 12,10,8

5. a) Standing cable internal rotation (with towel roll under arm pit) 12,10,8

6. a) Tricep pushdowns (using either v-bar, rope, overhand straight bar or underhand straight bar) 12,10,8

7. a) 4 way neck machine 12,10,8

Weds.

Walk/run on treadmill for 30 minutes

Day 3 Thurs.

1. a) Squats 12,10,8

2. a) Leg extensions 12,10,8

3. a) Lying leg curls 12,10,8
b) Seated leg curls 12,10,8

4. a) Reverse hyper-extensions 12,10,8

5. a) Standing calve raises 12,10,8
b) Seated calve raises 12,10,8

6. a) Ab crunch machine 12,10,8

7. a) Oblique twist machine 12,10,8

Day 4 Fri.

1. a) Seated overhead barbell press 12,10,8
b) Seated overhead dumbbell press 12,10,8

2. a) Standing front barbell raises 12,10,8
b) Seated front dumbbell raises (overhand grip or neutral grip) 12,10,8

3. a) Medium grip barbell upright rows 12,10,8
b) Seated dumbbell lateral raises 12,10,8
c) Lever 'L' lateral raises 12,10,8

4. a) Seated dumbbell scaption raises (full cans hands at 10 and 2 o'clock) 12,10,8

5. a) Seated lever reverse flys (vertical grip) 12,10,8
b) Standing reverse flys 12,10,8

6. a) Seated dumbell upright external rotation (with foam horn) 12,10,8

7. a) Barbell shrugs (straight bar with straps when needed) 12,10,8
b) Neutral grip seated dumbbell shrugs (with straps when needed) 12,10,8

Sat.

Walk/run on treadmill for 30 minutes

Sun.

OFF

What do you guys think? Is this a good workout plan? Am I doing enough? Am I doing too much? Will this lead to over training? Should I be doing more? Any feed back would be greatly appreciated.

 

[Lee]

Ugh, sorry to be blunt but that is ugly man. Cable work? Hammer curls? Pec deck?

Get rid of all the machine work, get rid of oblique twists, and ab crunch machine. I think you need to get to the basics, and also do a lot of research on these forums. You can take basically your entire day 4 workout and replace it with deads, pullups, bb rows, and shrugs.

Also, with legs, wheres the SLDL? Get rid of the leg extensions and leg curls. All you need is lots of squats, SLDLs, possibly some lunges, and calf raises.

I would type more but I gotta go to work. Hopefully some other bros can give you some advice. Good luck.

 

[oso0960]

goddamn that's a lot of exercises. guaranteed you can benefit much better if you use barbell compound movements ONLY. it's WAYYYYYY too much. as in exercises. have you tried the 3x5?

 

[StuWard]

A few years ago, this might have been considered a good program. It's certainly the way I thought about it when I started. Now most recommend the 3x5 program by Ripptoe (also called Starting Strength). http://www.elitefitness.com/forum/w...xercises-articles-more-start-here-484815.html

 

[silver_shadow]

nothing to add here - everything's been posted here already....

read this:
http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

but follow the program that stuward spoke about.

head down to the diet board and learn how to get your diet in check too (i'm assuming you might need that knowledge)

 

[Doomsday]

Thanks fellas.

Anyone else?

 

[TomoUK]

Thanks fellas.

Anyone else?

drop the upright rows if you ve had a shoulder op, and add some external rotating to the internal stuff to keep your rotators in balance.

 

[Doomsday]

Is this any better?:

Four days a week

Day 1 Mon.

1. a) Seated cable rows (using v-bar or underhand straight bar)
b) Neutral grip bent over one arm dumbbell rows 12,10,8

2. a) Seated cable rows to neck using rope 12,10,8
b) Overhand bent over one arm dumbbell rows 12,10,8

3. a) Close grip lat pulldowns 12,10,8
b) Underhand lat pulldowns 12,10,8

4. a) Wide grip lat pulldowns (using long straight bar or d-hooks bar) 12,10,8

5. a) Medium grip standing straight bar curls 12,10,8
b) Medium grip straight bar preacher curls 12,10,8
c) Seated dumbbell curls 12,10,8

6. a) Barbell hammer curls 12,10,8
b) Seated hammer curls 12,10,8
c) Medium grip standing reverse curls (using ez bar) 12,10,8
d) Medium grip reverse preacher curls (using ez bar) 12,10,8

Day 2 Tues.

1. a) Flat barbell bench press 12,10,8
b) Flat dumbbell bench press 12,10,8

2. a) Incline barbell bench press 12,10,8
b) Incline dumbbell bench press 12,10,8

3. a) Pec deck flys 12,10,8
b) Seated lever flys 12,10,8

4. a) Tricep pushdowns (using either v-bar, rope, overhand straight bar or underhand straight bar) 12,10,8

5. a) 4 way neck machine 12,10,8

Weds.

Walk/run on treadmill for 30 minutes

Day 3 Thurs.

1. a) Squats 12,10,8

2. a) Leg extensions 12,10,8

3. a) Lying leg curls 12,10,8
b) Seated leg curls 12,10,8

4. a) Standing calve raises 12,10,8
b) Seated calve raises 12,10,8

5. a) Ab crunch machine 12,10,8

6. a) Oblique twist machine 12,10,8

Day 4 Fri.

1. a) Seated overhead barbell press 12,10,8
b) Seated overhead dumbbell press 12,10,8

2. a) Standing front barbell raises 12,10,8
b) Seated front dumbbell raises (overhand grip or neutral grip) 12,10,8

3. a) Medium grip barbell upright rows 12,10,8
b) Seated dumbbell lateral raises 12,10,8
c) Lever 'L' lateral raises 12,10,8

4. a) Seated lever reverse flys (vertical grip) 12,10,8
b) Standing reverse flys 12,10,8

5. a) Barbell shrugs (straight bar with straps when needed) 12,10,8
b) Neutral grip seated dumbbell shrugs (with straps when needed) 12,10,8

Sat.

Walk/run on treadmill for 30 minutes

Sun.

OFF

What do you guys think? Is this any better?

 

[s8nlilhlpr2]

uhmm, no? Whats with the a,b,c junk? Make a simple routine and stick to it for at least a month. Drop all the machine/cable crap, and stick to solid compound movements with a LITTLE fluff at the end....

 

[Lee]

its simple dude. f machines in the a hole. use free weights for everything unless you wanna be some cardio twig, if thats your goal then do only machines and run everyday. do some research on here and find a real workout.