Critique my workout…

[GooBBuild]

If you all could please critique my workout routine. My goal is to be large and ripped. Suggest exercises or even entire workouts if this seems unsatisfactory. I weight 170 and I'm 6'1". Looking forward to some feedback thanks.


Day 1 Morning Leg's:
Cardio 3-4+ Mile Run

Superset < Leg Press: 12 10 8 6 4
Leg Press Calf Extensions: 20 20 20 20 20

Superset < Leg Extensions: 12 10 8 6 4
Leg Curls: 12 10 8 6 4

Day 1 Evening Bi's & Tri's:
Superset < Barbell curls: 10 10 8 8 6
SkullKrushers: 12 12 10 10 8

Superset < Alternating Dumbell Curls: 14 12 10 8
Overhead Barbell Extensions: 14 12 10 8

Superset < Single Arm Preacher Curls: 10 8 6
Cross Face Dumbell Extensions: 16 14 12

Day 2 Morning Chest & Back
Superset < Incline Dumbell Press: 12 10 8 6 4
Bent-Over Barbell Rows: 10 10 8 8 6

Superset < Flat Dumbell Press: 12 10 8 6 4
One-Arm Dumbell Rows: 10 10 8 8 6

Superset < Decline Dumbell Press: 12 10 8 6 4
Pull-Ups: 10 10 10 10

Day 2 Evening Shoulders and Traps
Superset < Dumbell Military Press: 12 10 8 6 4
Seated Dumbell Shrugs: 20 20 20 20

Superset < Rear Delt Raises: 20 18 16 14 12
Barbell Shrugs: 20 20 20 20

Superset < Side Delt Raises: 16 14 12 10 8
Standing Dumbell Shrugs (rolls): 10 10 10 10

Day 3 Rest

What do you think? Suggestions?

 

[petpre61]

I think this is a weird workout.

why do you do all these supersets?
why do you use DBs only?
why are there no squats or deadlifts?
why do you train arms only a few hours before you do chest and back?
why am and pm work outs?
after the day off, do you start over with your plan?

I suggest you should read the stickies on how to train properly.

 

[*Bunny*]

My goal is to be large and ripped.

Thought I'd ask how's your diet?

IMO,
Ripped = CLEAN diet, usually associated with 'cutting'
Large = caloric surplus ..
Hard, but NOT impossible to do at the same time

Which one is priority #1?

 

[GooBBuild]

Reply to: Bunny.

Well my diet is not very controlled because I’m currently in college and the food facilities don’t allow for the healthiest choices, and not only that but they regulate the amount very strictly. Even though, I try to eat:

Breakfast:
Four hard boiled eggs
Grits
And fruit
Lunch:
Whatever the food facility is having that is at all healthy
Dinner:
Cup and a half of rice mixed with two cans of tuna fish

As for the priority being ripped or large, it would have to be large, but I do want to maintain my abdominals.

Reply to: Petpre61

I do all the sets because I figure the more I do the more I work the muscle. I do dumbbells only because my college gym doesn’t have the adequate equipment, but if I changed my workout time for 6:30 am to later I could use flat, incline, and decline barbell bench press. As for why no squats I have scoliosis, and as for why no deadlifts, well I don’t know, should I incorporate that movement? There is no real explanation as for why I train my arms before my chest and back, but that is just how it came together. As for why AM and PM workouts that is because I don’t really have the time anymore to spend 2 and a half ours in the gym at a single time, so I need to split up workouts. Yes, after the day off the routine starts over again.

 

[crossy]

You need to eat more bro. 3 meals aint nowhere near enough wehter it be cutting or bulking. Try eat some smaller meals throughout the day.

 

[GooBBuild]

Thanks for the suggestion Crossy I’ll see what I can manage with my current situation. Also do you consider fruit between the three meals as a meal?

 

[blueta2]

Thanks for the suggestion Crossy I’ll see what I can manage with my current situation. Also do you consider fruit between the three meals as a meal?

have protein with the fruit....Then it becomes a "meal"

 

[GooBBuild]

have protein with the fruit....Then it becomes a "meal"

Ok thanks, protein shake with fruit twice a day here I come! Emm delicious!

 

[boss_]

I would worry about getting "large" first. Lots of food (how lean you are / your metabolism will determine how clean to eat). Wouldn't worry about abs for awhile if I were you.

Heavy compound movements. If you medically can't squat, you probably will never be "large", imo. You'll have to find alternatives, such as a belt-squat machine, etc. But for the time being, if you can't even locate a gym with anything more than dumbells, just do what you can until you pass out, I guess.

You'll also need protein shakes between your 'lunchroom meals'. You have a long way to go, IMO, but if you locate some good people to train with and the right facility, it'll make you much more efficient in the gym. So that should be priority #1.

 

[crossy]

I read that people should eat fruit earlier that later but i tend to use it to snack when im hungry (between meals inc protein shakes etc) i probably eat 2-3 peices a day. There is a list kickin about with loads of info on which foods are best for protein, clean carbs etc. Start a thread in the diet forum im sure you will get tons of help there.

Crossy

 

[GooBBuild]

Reply to boss:

I’m pretty lean I have a fast metabolism and my body is ectomorphic. What about leg press to substitute for squats? I have access to a gym that has flat, incline, and decline benches with barbells but it’s a pain to go. So, essentially apply mass then become ripped?

Reply to Crossy:

ok thanks for the idea.

 

[boss_]

I think you should focus on gaining mass / strength, especially if you're already lean. (I would check out some Westside stuff if I were you). As far as calories, just keep increasing them gradually each week. Throw in a bunch of high-calorie shit if you can get away with it.

If you can find some way to get to a better gym and work in with some people who are supportive and know what they're doing, DO IT. Not to sound like a prick, but we all have obstacles and inconveniences to overcome in order to train like we want. If getting bigger / stronger is a priority for you, you'll find a way. (I have 2 small boys, 2 jobs, and med school, and it is a pain in the ass to train, without feeling guilty about neglecting them). But no matter how shitty you have it, someone is always getting it done in worse conditions than you!

 

[silverbackn]

That's gross overtraining, period!!!!!!!!!! I don't know how long you have been in the gym, but you are training more than anyone I know. There aren't even any pro's who train like that and they have incredible genetics and are pharmaceutically helped to be able to support their training. Cut back on your training and eat twice as much as you are now and you will start growing!

 

[silver_shadow]

that routine is not only overtraining, it sucks... no offense, just trying to help out. you need to dump that routine altogether... read the training sticky - ripetoe's 3x5 is a good place to start. you'd also be better off bulking... not too fast though as your ectomorphic and then doing recomposition as opposed to cutting. don't bother about that latter part for now - now concentrate on getting stronger and bigger.