Critique this please..

[automaticj5]

Monday - Chest and Biceps

Chest
Incline Dumbbell Bench Press 4 12,10,8,6
Barbell Bench Press 4 12,10,8,6
Incline Dumbbell Flys 4 12,10,8,6
Cable Crossovers 4 12,10,8,6

Biceps
Incline Dumbbell Curl 3 10,8,6
Preacher Curl 3 10,8,6
Standing Hammer Curl 3 10,8,6

Tuesday - Back

Back
Wide Grip Pull Up 4 12,10,8,6
Close Grip Pull Down 4 12,10,8,6
One Arm Dumbbell Row 4 12,10,8,6
Bent Over Barbell Row 4 12,10,8,6

Wednesday - Rest Day

Thursday - Shoulders and Triceps

Shoulders
Smith Machine Shoulder Press 4 12,10,8,6
Dumbbell Lateral Raise 4 12,10,8,6
Dumbbell Reverse Fly 4 12,10,8,6
Dumbbell Shrugs 4 12,10,8,6

Triceps
Lying Tricep Extension 3 10,8,6
One Arm Cable Extension 3 10,8,6
One Arm Dumbbell Extension 3 10,8,6


Friday - Legs

Quads, Hamstrings & Glutes
Squat 4 12,10,8,6
45 Degree Leg Press 4 12,10,8,6
Leg Extension 4 12,10,8,6
Stiff Legged Deadlifts 4 12,10,8,6

Calves
Seated calf Raise 3 10,8,8
Standing Calf Raise 3 15,12,10

The ORIGINAL workout called for Chest/biceps to be on Thursday and Shoulders/Triceps to be on Monday

Is there any disadvantage to me changing these?

Thanks in advance.

 

[thelion2005]

Good routine if you are on a cycle and can sleep a lot and eat a lot.

Too much if not.

I always work chest/shoulders/tris..... legs/abs .... back/bis/forearms

 

[dabuffguy]

Monday - Chest and Biceps

Chest
Incline Dumbbell Bench Press 4 12,10,8,6
Barbell Bench Press 4 12,10,8,6
Incline Dumbbell Flys 4 12,10,8,6
Cable Crossovers 4 12,10,8,6

Biceps
Incline Dumbbell Curl 3 10,8,6
Preacher Curl 3 10,8,6
Standing Hammer Curl 3 10,8,6

Tuesday - Back

Back
Wide Grip Pull Up 4 12,10,8,6
Close Grip Pull Down 4 12,10,8,6
One Arm Dumbbell Row 4 12,10,8,6
Bent Over Barbell Row 4 12,10,8,6

Wednesday - Rest Day

Thursday - Shoulders and Triceps

Shoulders
Smith Machine Shoulder Press 4 12,10,8,6
Dumbbell Lateral Raise 4 12,10,8,6
Dumbbell Reverse Fly 4 12,10,8,6
Dumbbell Shrugs 4 12,10,8,6

Triceps
Lying Tricep Extension 3 10,8,6
One Arm Cable Extension 3 10,8,6
One Arm Dumbbell Extension 3 10,8,6


Friday - Legs

Quads, Hamstrings & Glutes
Squat 4 12,10,8,6
45 Degree Leg Press 4 12,10,8,6
Leg Extension 4 12,10,8,6
Stiff Legged Deadlifts 4 12,10,8,6

Calves
Seated calf Raise 3 10,8,8
Standing Calf Raise 3 15,12,10

The ORIGINAL workout called for Chest/biceps to be on Thursday and Shoulders/Triceps to be on Monday

Is there any disadvantage to me changing these?

Thanks in advance.

There's an advantage to not doing squats, dealidts and leg presses in the same work out. How do you get through a workout like that without being completely toast half way through it? Geez. ever do heavy deadlifts after doing heavy squats? It just about kills me, and I'm a young guy in pretty damn good shape.




I would never advise doing bicep curls on chest day, especially being it the day preceeding back day. Do it on back day.




Triceps are fine on either chest or shoulder day. Reall,y all you need is the tricep rope or even better, skull crushers. Your triceps will get plenty by doing chest and shoulders different days. Do like 4 sets of skullcrushers, and that's plenty.



Wait, no dumbbell or barbell shoulder press? Screw the smith machine, use dumbells and freeweight barbells. Shrugs are for your traps, not your shoulders. Do those on back day. I would also do reverse flies on back day.

 

[automaticj5]

So basically I need to stick with the workout I am doing now, lol

I just saw it and it seemed balanced and it was a bit different.

I think I may just do a variation of my current workout.

Thanks

 

[highlander555]

There's an advantage to not doing squats, dealidts and leg presses in the same work out. How do you get through a workout like that without being completely toast half way through it? Geez. ever do heavy deadlifts after doing heavy squats? It just about kills me, and I'm a young guy in pretty damn good shape.

I would never advise doing bicep curls on chest day, especially being it the day preceeding back day. Do it on back day.

Triceps are fine on either chest or shoulder day. Reall,y all you need is the tricep rope or even better, skull crushers. Your triceps will get plenty by doing chest and shoulders different days. Do like 4 sets of skullcrushers, and that's plenty.

Wait, no dumbbell or barbell shoulder press? Screw the smith machine, use dumbells and freeweight barbells. Shrugs are for your traps, not your shoulders. Do those on back day. I would also do reverse flies on back day.

+1 It's like you're reading my mind.

The only thing I might dissagree on is the biceps on chest day. While I understand where you're coming from with the traditional push/pull routine, I occasionally work bi's on chest day. My bi's end up feeling fresher, and ready to work. Same for tri's on back day.
I'm not saying that's the best way to do it, just that I didn't think it was really hindering me any.

(Screw the smith machine, pick up some heavy deads)

 

[TheOak84]

too much volume, not enough frequency, imo.