critique my workout

[nikkita]

Hi to everyone!

I have been changed my workout because I need more strenght for a fitness competitition. However, all my previous workouts were more the bodybuilding type... so I want you to look at my current workout and let me know if you think I can still gain or keep my muscle while adding strenght.

Before every session 30 mins cardio

Day 1 - Legs
leg press 10-8-6
squats 8-10 8-6-6
lunges 5x12
deadlifts 10-12-12
lying leg curl 5x15
individual leg curl 4x8
abductor 5x25
adductor 5x25

seated raises 5x25
donkey raises 5x25
standing toe raises 5x25

Day 2 - Delts, bi's and tri's
4 x15
military smith press
side laterals
dumbell press
inclined laterals

4x15
pulldowns
donkey kicks
french press
preacher mach.

4x15
barbell curl
hammer curls
preacher curls
concentration curls

Day 3 - Back and chest
4x15
incline dumbell press
flat flyes
machine presses
pullowers

4x15
close grip pulldowns
seated rows
upright rows
dumbell row
pull-ups

Any suggestion or comment you can make to my workout will be highly appreciated

 

[gymtime]

Volume is way high. You won't gain strength or size lifting anything 15 times. Generally, anything you can lift over ten reps is too light.

Cardio should be done post workout or on off days.

 

[TheOak84]

i think you should spread it out a bit..

maybe 4-5 days.. And no chest and back in the same day, you wont get a good work otu that way and wont be able to put maxium effort for the second muscle trained.

i dont think you need tha adductor crap....its for girls...

maybe if you do a 4-5 day routine you can get better results
and the workouts wont be as long. I like 5 days on 2 off, thats just me...

thats about it..

 

[big_bad_buff]

like gymtime said.


working on strength you'll want to raise the weight, and lower the reps.

 

[nikkita]

Thank you very much for your comments, I'll try to move the cardio on the days I dont train.
By what you say, I will lower reps to 8-10 and I was thinking of reducing series.. say 3 x12 or 4 x 8... what do you think?

Regarding the split what would be better? delts/back, arms/chest?

 

[nikkita]

by your comments, I redesigned my workout to fit my goals of strenght and muscle size... mainly regarding series, reps and the split. I will do cardio after my workout or on rest days depending on how my mucles respond.

Day 1:Chest/Bis
3x12
incline dumbell press
flat flyes
machine presses
pullowers

3x12
barbell curl
hammer curls
preacher curls
concentration curls

Day 2:Legs
leg press 10-8-6
squats 10-8-6-6
lunges 3x12
deadlifts 10-12-12
lying leg curl 3x12
individual leg curl 4x8
abductor 4x25
adductor 4x25

standing toe raises 4x20
reverse toe raises 4x20

Day 3:Rest

Day 4:Shoulders/Tris
3 x12
military smith press
side laterals
dumbell press
inclined laterals

3x12
pulldowns
donkey kicks
french press
preacher mach.

Day 5:Back
3x12
close grip pulldowns
seated rows
upright rows
dumbell row
pull-ups


do you think it looks better?

 

[gymtime]

I'd lower your reps still. I think you should be doing a 10-8, or 10-8-6 range on all the excercises where you indicate 3/12.