Critique my workouts?

[devotchkas]

Day 1 Shoulders:
Arnold Press. 30 lbs for 4 sets of 6-8.
Supersetted:
with an 'external rotation' exercise for my rotator cuffs. I use 10 lbs for 4 sets of 12 reps.

Cable Upright Row+Snatch: 25 lbs for 4 sets of 10.

I call these Delt Flutters because I'm not sure of their actual name but it's lifting the weight to the front/side and moving in small circles up and down.. I use 12 lb dumbbells and go up and down for 4 sets of 3.
Supersetted with: Lying down and raising a barbell from chest to crotch. 30 lbs for 4 reps of 10.

'Halos' with 35 lbs for 4 sets or 10
supersetted with Barbell Military press (55 lbs for 4 sets of 8)

Front Shrugs (195lbs 3 sets of 10)
Upright Shrugs (60 lbs 3 sets of 15)

Cage Shrugs (90 lbs + bar for 3 sets of 10)
Back Shrugs (135 lbs for 3 sets of 10)


Cable Flys (10-15 lbs) 4 sets each of 10 reps each going from high cable, medium to low.

 

[devotchkas]

Day 2: Chest/Triceps:


Incline DB Press (40 lbs each, 4 sets of 6-8)
supersetted with Incline Cable Flys on Swiss ball (40 lbs, 4 sets of 10)

Decline DB Press (40 lbs each, 4 sets of 6-8)
superseted with cable flys starting high (50 lbs for 4 sets of 10)

Skull Crusher w/EZ (bar+20 lbs for 3 sets of 8)
Reverse Skull crusher w/ez bar (bar+ 10lbs for 3 sets of 8)
Hammer Grip Skull crusher (15lbs +bar for 3 sets of 8)

Close grip bench press (65 lbs for 4 sets of 8-10)
Overhead from behind rope pull (30 lbs for 4 sets of 8-10)

Pull over with DB (35 lbs for 4 sets of 8)

Around the World (17.5 lbs for 4 sets of 10)

Tricep pull down supersetted with reverse grip tricep pulldown (50 lbs for 4 sets of 10)

 

[future]

WAAAAAAAY too much.

 

[future]

After shoulders? Not a good idea.

Day 2: Chest/Triceps:


Incline DB Press (40 lbs each, 4 sets of 6-8)
supersetted with Incline Cable Flys on Swiss ball (40 lbs, 4 sets of 10)

Decline DB Press (40 lbs each, 4 sets of 6-8)
superseted with cable flys starting high (50 lbs for 4 sets of 10)

Skull Crusher w/EZ (bar+20 lbs for 3 sets of 8)
Reverse Skull crusher w/ez bar (bar+ 10lbs for 3 sets of 8)
Hammer Grip Skull crusher (15lbs +bar for 3 sets of 8)

Close grip bench press (65 lbs for 4 sets of 8-10)
Overhead from behind rope pull (30 lbs for 4 sets of 8-10)

Pull over with DB (35 lbs for 4 sets of 8)

Around the World (17.5 lbs for 4 sets of 10)

Tricep pull down supersetted with reverse grip tricep pulldown (50 lbs for 4 sets of 10)

 

[devotchkas]

Day 3- Quads

Squat (125 lbs for 6 sets of 10)

Short stance lunge (95 lbs for 5 sets of 8)

Split Squat ( with two 30 lb dumbbells for 3 sets of 8)

Sissy Squat (holding onto 10 lb plate for 3 sets of 8)
supersetted with Reverse Calf Raises (no weight, 3 sets of 30)

And then low weight high rep leg extension to finish off which is 10 lbs for 2 sets of 50

 

[devotchkas]

This is honestly me cutting it down. I dont do that many sets though? And not exactly in this order

Biceps/ Forearms/ Lats:

Jettison Curl (30 lb barbell with medium-hard resistance band) 3 sets of:
5 reps w/bb and band, 10 reps with just bb, 15 reps with just resistance band

21's with EZ - (20 lbs + bar for 3 sets of 21)

21's with Hammer (15 lbs + bar for 3 sets of 21)

Reverse 21's (10lbs+ bar for 3 sets of 21)

Wide Grip Curl (30 lbs for 4 sets of 10)
Close Grip Curl (same)

Reverse Wide Grip (10lbs + ez for 4 sets of 8-10)
Reverse Close Grip (5 lbs + ez for 4 sets of 8-10)

Behind Back Forearm BB curl (80 lbs for 4 sets of 20)
Pinches w/the things that hold weights onto barbells..lol (i can never remember the names of these, crap!) I do 4 sets of 100 reps

Spiders (switching grip version) (30 lbs for 4 sets of 16)

Underhand T bar row (35 lbs for 4 sets of 10)

Lat pull down (90 lbs for 4 sets of 8-10)
superstted w/ close grip underhand (90lbs for 4 sets 8-10)

Upright lateral raise and straight down lat bar (20 lbs, 4 sets of 10)

W's (70 lb for 4 sets of 10)

 

[devotchkas]

And I really don't like doing cardio so instead of dreading several days a week I just do it every Saturday instead of weight training.

I do 20 mins of HIIT on the treadmill (30 seconds 12-13 mph, 30 seconds 3 mph)

20 minutes HIIT style circuit training on various machines (spending only 3 minutes on each with skipping in between)

20 mins tabata

And I do 1 hour of yoga once a week.

 

[JDid23]

sorry but this isn't good- forget about it

you don't need a day dedicated to bi's, forearms, and lats.

look into rippetoes or 5x5 or something like that imo...

 

[Tblock1]

Yeah start out with a good 5x5. You don't look too advanced so no need for a special arm day yet.

 

[moya]

not enough squats... no solid back work... overtraining on shoulders and arms...
no offense, but you should read the 'sticky' up top and look into reworking your routine...

 

[Tblock1]

not enough squats... no solid back work... overtraining on shoulders and arms...
no offense, but you should read the 'sticky' up top and look into reworking your routine...

Wait.... 6 sets of 10 back squats +sissy squats and split squats isn't enough?

 

[moya]

imo... and i will admit i am a person very set in my ways... the sissy squats and split squats are a waste...
i squat every workout, which is one on, two or three off...
but why would you do less work for the largest, most potentialy powerful muscles, the legs... ???
i just feel that the original poster is lacking in lower body work in general: 4 days upper body work vs. (once again imo) moderate intensity (compated to his other workouts) 1 leg workout...

 

[Tblock1]

imo... and i will admit i am a person very set in my ways... the sissy squats and split squats are a waste...
i squat every workout, which is one on, two or three off...
but why would you do less work for the largest, most potentialy powerful muscles, the legs... ???
i just feel that the original poster is lacking in lower body work in general: 4 days upper body work vs. (once again imo) moderate intensity (compated to his other workouts) 1 leg workout...

I agree I think everyone should squat at least 2 times per week and squatting once a week is not enough. Lower body can definitely take more work.