Could you guys please help me with this?

[Clubber Lang]

I posted this on another board but I think you guys could help me as well.

How does this look? I'm 6' 215 25 years old. I'm not taking any anabolics. Not even creatine. Just the basics (whey+dex, casein+flax, vit c, multi v caps). I'm just coming back from a long layoff.

Four days a week (Increase weight each set. Last set will be to failure but trying to reach desired reps + more)

Day 1 Mon

Flat bench press 10,8,6
Incline bench press 10,8,6
Flat flys 10,8,6
Overhand pushdowns (straight bar) 10,8,6
4 way neck machine 3x12

Day 2 Tues

Squats 3x5
Deads 3x5
Leg extensions 10,8,6
Leg curls 10,8,6
Shrugs (with trap bar) 10,8,6

Weds
OFF

Day 3 Thurs

Seated shoulder press 10,8,6
Wide grip upright rows 10,8,6
Seated side lateral raises 10,8,6
Seated reverse flys 10,8,6
Seated rear rotator cuff exercise 12,10,8

Day 4 Fri

Seated cable rows (v-bar) 10,8,6
Close grip lat pulldowns (v-bar bar) 10,8,6
Wide grip lat pulldowns 10,8,6
Straight bar preacher curls 10,8,6
Incline hammer curls 10,8,6

Sat and Sun OFF

 

[Madcow2]

I think there are way too many machines involved and small detail oriented assistance work. I also think that if you cut out a lot of that and focus on improvind just the basic exercises that drive 95% of your progress - you'll have magnitudes more gains to show.

You can build a giant physique using the squat, dead, bench, row, chin, and overhead press. Throw in some curls and tricept extensions and voila. When you find you have a weak point in your physique or one of your lifts then throw in some targeted assistance work to address it but don't dilute your limited recovery and effort by including a bunch of garbage.

This is a good thread with tons of training information and a very good model program once you get back into the swing of things: http://www.elitefitness.com/forum/showthread.php?t=375215

This particular post is the beginners version of this program which should get you back into the swing of things.http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15

This workout is time tested accross a large number of athletes and has always produced stellar results. Training a body part once per week is not optimal by any stretch of the imagination and IMO and that of just about everyone else who is knowledgable is hugely detrimental.

 

[musketeer]

Great bodypart rotation - similar to mine!

CHANGE THIS:

Do deads on Back day!

Do Bis on Chest day

Do Triceps on Shoulder day.

Then it will be perfect!

Oh and yeah, like he says above, concentrate on the big four.

 

[ruggermu]

I agree, to many machines, but I just don't like machines. Also I would move Deads over with your back day (trade out one of the machines), so your fresh enough to hit them max effort.

 

[BOOEY]

Pullups instead of pulldowns. What is a 4-way neck machine? Sounds painful

 

[ruggermu]

We used to have the neck machine in my high school gym, I liked them but I've never even seen one since then