critique my new workout...

[njlw226]

okay im 22 5-11 190 and have been working out for about 4 years now. ive pretty much been doing the same routine for the past 3 years with minor tweaking and after finding this site i realize i need to change. im not totally sure on my BF%(getting it checked this week), but i want to lose some of it but keep as much muscle size as possible. to do this im going to change my diet accordingly (i have a diet post on the diet board that im going to use). im doing the 5x5 routine.

Monday - Chest and Tris
Flat BB Bench 5x5
Incline DB Press 2x8-10
Cable Crosses 2x8-10
Close Grip on Smith Machine 5x5 (is it okay to do them on this?)
Skull Crushers 2x8-10
Dips 2x to failure

Tuesday - Back and Bis
Deadlift - 5x5
Lat Pulldowns 2x8-10 (should these be behind neck or in front?)
DB Rows 2x8-10
Standing BB Curls 5x5
Incline DB Curls 2x8-10
Preacher BB curls 2x8-10

Wednesday
20-30 minutes of jogging (should i move it to sprints?)

Thursday -Shoulders/Forearms
DB Shoulder Press 5x5
Smith Upright Rows 2x8-10 (is smith mach okay to use?)
DB Shrugs 2x8-10
Reverse Cable curls 5x5
Dumbell Wrist Curls 2x8-10

Friday Legs/Calves
Squat 5x5
Lying Leg Curl Machine (1 leg at a time) 2x8-10
Leg Extension Machine (1 leg at a time) 2x8-10
Standing BB Calf Raise 5x5
Reverse Calf press using the sled mach. 2x8-10

Saturday
20-30 minutes of jogging (should i move it to sprints?)

Sunday
20-30 minutes of jogging (should i move it to springs?)

also, should i jog, do sprints, or jumprope? or mix it up? jog longer/shorter? thanks for all the help bros.

 

[njlw226]

abs?

oh yeah, when should i do my abs? and how much should i do?

 

[leatherface]

Ok, first off.. why close grip on the smith? you should ditch the smith if you can..if its your only option though, then alright.

Dips, just go 8-10, why are you going to failure? just curious

Lat pulldowns, go ahead and pull to the front

I would cut out 2 sets of bicep work, just because you hit em hard already from back work, so maybe just the 5x5 and 1 2x8-10 ..that should be enough.

As for wednesday, jogging or sprints..depends on your goals, cardio..then sprint, speed/explosiveness...do sprints

Shrugs on thursday, **might** not be a good idea, b/c they might be hammered from back work on tuesday.. but go ahead and try it... the same could go for forearms too because the deads and biceps already hit the forearms a good bit

I would say you might need some more hamstring work in there somewhere too

Um, as for abs... throw em in on tuesday and friday..i can't really recommend sets/reps or anything because you haven't stated your goals yet bro

I would also recommend taking sat/sun completely off, remember you gain strength and size while resting.. working out 7 days a week isn't going to accomplish this.

 

[needsize]

I do abs after squats, as they are really involved in stablizing during that exercise.
You may find the 5x5 doesnt work so well for arms if you pre-exhaust them by doing back or chest first. I found I could keep up any constant progresssion as they were just too fatigued

 

[Avo]

Will cardio on off days (Saturday & Sunday) really effect muscle gains? I have a similar workout out where i do legs on friday and some cardio the next day in order to speed up the recovery process of the legs. Is this hurting my gains?

Thanks

 

[njlw226]

bump

bump, im curious as well, does everyone agree that 20-30 minutes of cardio is bad on weekend mornings with this routine?

 

[MR.DUMBELL]

it shouldnt be bad at all but its really what your looking for , if your looking to bulk up cut down on the cardio