Critique My Routine...

[aandd]

I don't know what all information is necessary in order for others to suggest improvements, so I'll just put what I do and the current weight (don't laugh at me!). I'll be happy to answer any other questions to help fill in any information gaps.

My specific questions are: Am I hitting all the muscles in the groups? Are there any exercises I should add? Are my exercises thin in any areas? Any other tips/advice?

I do a 3 day split, working out each area 2x per week. 3 days of cardio a week (working on adding more, but I really loathe cardio). I do 3 sets, with a weight generally heavy enough that I can't complete the last set.

Monday/Thursday
CHEST
Hammer Strength Bench Press (12.5/10)
Hammer Strength Incline Bench (7.5/10)
Machine Chest Flyes (20/10)
Machine Chest Press (20/10)

BICEPS
Curls - Dumbbell (12.5/10)
EZ Bar Curls (30/10)

CORE/ABS
Stability Ball Crunches (BW/15)
Hyper Extensions (BW/10)
Free Motion Machine, used for Obliques (12.5/10)

Tuesday/Friday
BACK
Lat Pulldown (50/10)
Hammer Strength Lat Row (35/10)
Shrug - Dumbells(25/10)

TRICEPS
2 Arm Extension - Dumbells (15/10)
1 Arm Extension - Dumbells (8/8)

Wednesday/Saturday
LEGS
Leg Press - Cybex Machine (50/10)
Squats - Smith Machine (5/10)
Lunges - Dumbells (8/8)

CALVES
Calf Machine (50/10)
Seated Calf Raise (45/10)

SHOULDERS
Seated Shoulder Press - Dumbells (15/8)
Front Raise - Dumbbells (8/8)

Please be gentle.

 

[The Shadow]

I personally dont like hitting each bodypart twice in a week

 

[Extra_Strong]

I personally dont like hitting each bodypart twice in a week

i love twice a week.. full body .. monday .. and thursday.. I love it.

 

[The Shadow]

i love twice a week.. full body .. monday .. and thursday.. I love it.

how advacned are you??


I cant possibly do a bodypart and then hit it again in 3 days...guess it deoends on intensity

 

[aandd]

how advanced are you??


I cant possibly do a bodypart and then hit it again in 3 days...guess it depends on intensity

Not at all. I just started a few weeks ago. 2x a week was the advice of my personal trainer at the time (whom I no longer use, which is why I'm not asking him this question... LOL)

 

[Daisy_Girl]

my comments in green

Monday/Thursday
CHEST
Hammer Strength Bench Press (12.5/10)
Hammer Strength Incline Bench (7.5/10)
Machine Chest Flyes (20/10)
Machine Chest Press (20/10)I'd drop this. In it's place, I would do pushups.

BICEPS
Curls - Dumbbell (12.5/10)
EZ Bar Curls (30/10)

CORE/ABS
Stability Ball Crunches (BW/15)
Hyper Extensions (BW/10)
Free Motion Machine, used for Obliques (12.5/10)

Tuesday/Friday
BACK
Lat Pulldown (50/10)
Hammer Strength Lat Row (35/10)Is this the Low Row? Are you pulling from above your head or down lower? If it is the one you pull from overhead, I would drop this and do a mid-back row instead. Either the Hammer one, or a seated cable. Right now, you are doing 2 movements for lats, but none for mid-back.
Shrug - Dumbells(25/10)

TRICEPS
2 Arm Extension - Dumbells (15/10)
1 Arm Extension - Dumbells (8/8)Why go from 2 arm to 1 arm? I would do a completely different exercise. Try skullcrushers or dips.

Wednesday/Saturday
LEGS
Leg Press - Cybex Machine (50/10)
Squats - Smith Machine (5/10)
Lunges - Dumbells (8/8)
Personally, I like more lunges. I think they are more effective in shaping your lower body. Just my opinion. Also, think about adding step-ups - they are killer on the butt!

CALVES
Calf Machine (50/10)
Seated Calf Raise (45/10)

SHOULDERS
Seated Shoulder Press - Dumbells (15/8)
Front Raise - Dumbbells (8/8)
I would add lateral raises. I am not a fan of front raises, I feel they just repeat what OH presses do - primarily front delts. I would do lateral raises or upright rows.

Please be gentle.

 

[The Shadow]

Not at all. I just started a few weeks ago. 2x a week was the advice of my personal trainer at the time (whom I no longer use, which is why I'm not asking him this question... LOL)

lolol

 

[sdupdike]

What about more hamstring work? Like deadlifts or lying/seated leg curls? I know squats, leg press, and lunges all hit the hams to some extent depending on leg placement, but not directly.

 

[aandd]

Thanks for the advice everyone. Thats exactly what I was looking for. I'm going to incorporate the suggested changes in my routine.