Critique my workout, what do you think?

[tempest2003]

hey guys, been traingin solid about 6 months now, just wondering what anyone thought of my workout, or if anyone thought it was lacking? i lift 4 times a week.
Day 1...................Arms
#1 DB hammer curls 5x5
#2 DB tricep press (seated or laying) 3x5
#3 BB (or ez bar) curls (3x5
#4 skull crushers (3x5
#5 alt DB curls (3x5
#6 reverse grip cable press downs (2 sets)

Day 2..................Legs/Abs
#1 Dead Lift (5x5)
#2 BB hack squats (3x5)
#3 Leg press (3x5)
#4 Leg press calves (3x5)
#6 some sort of weighted ab exercise (3x8-10)

Day 3..............Chest/Delts
#1 BB bench (3x5)
#2 Incline BB (3x5)
#3 Decline BB bench (2x5)
#4 seated DB Military press (3x5)
#5 side lateral raises (2x5)
#6 bent over side lateral raises (2x5)

Day 4....................Back/Traps
#1 pull-ups (3 sets used for warm ups only)
#2 cable pull down (3x10)
#3 standing BB rows (3x5)
#4 cable rows (3x5)
#5 BB shrugs (3x10)

 

[amstel100]

Increase your reps!

 

[anal itch]

Try doing that with 30 seconds between sets. I've been doing this for the past three weeks. The first week was brutal! It took that long for my body to get use to the pace. By the end of the workout, I'm drenched in sweat. I haven't measured but I'm sure my hart rate is above 130 the entire time.

And then I do 30 minutes on the elliptical.

 

[tempest2003]

i like heavy weights for less reps

 

[ego boner]

what is your goals?
are you on a cycle? bulk or cut?

increase reps, and WHERE is cardio?

 

[axe3]

I personally do deads during my back workout. And I see that you do not squat.

 

[tempest2003]

im looking to put on mass, im using winny/deca/test e/masteron at low dose, trying to put on some quality muscle without a lot of the water retention. I am not really suposto do squats due to a back condition, however have really been thinking about trying them again. You see i have a moderate case of sculliosis so the doc told me back in HS i shouldnt do squats because it occasionally hurts my spine, anyways, im keeping cardio light, just to about 1 hr walks each day, nothing too intense, just somthing to keep warm and keep my blood moving, burning a few carbs. Im up 5lbs 2 1/2 weeks in. Ive been doing these workouts in anywhere from 30-45 mins, I dont take a lot of time between each lift, maybe just a breather, then to the next lift, and back again till done. thanks again guys.
-temp

 

[anal itch]

Depending on the weight, Military press will hurt your back more then squats will. Try doing squats on the Smith. It will force you to use good form.

 

[tempest2003]

whats the smith?

 

[anal itch]

Smith Machine. Looks like a squat rack but the bar has hooks on it and is connected to cables and a slide system. The hooks can latch on pins on the side so if you get in trouble you just twist the bar and the hooks will catch.

 

[big r]

I would lower the weight a little to allow 6-8 reps where you have five. Also, as stated above the military press can put much more stress on the back than squats done in good form. Try the smith and if it still hurts, you can have a good leg workout with hack squats and leg presses.