Critique This Workout PLEASE

[ScMc]

Sunday: Chest/Abs
Flat Dumbbell Bench 4x8-12
Incline Barbell Bench 4x8-12
Incline or Flat Dumbbell Flyes 4x8-12
8 sets of Abs

Monday: Squats/Bis
Squats 5x5
Weighted Pull-ups 4x8-12
Barbell curls 4x8-12
Dumbbell curls 4x8-12

Tuesday: Abs

Wednesday: Shoulders/Light Squats
Barbell and/or Dumbbell Military Press 4x8-12
Side Laterals 4x8-12
Reverse Laterals 4x8-12
Shrugs 4x8-12
Squats 4x5

Thursday:Tris/Abs
Weighted Dips 4x8-12
Skullcrushers 4x8-12
8 Sets of Abs

Friday: Squats/Deads
Squats 4x5, 1x3, 1x8
Deads 5x5

Saturday: OFF

Shoulders and Chest Are my weak spots currently.

 

[mwm5]

bro you've got some clusterfucking going on, lol. what are your thoughts on first leg day only doing squats and then doing legs 2 more times that weeks? i don't see a day you are breaking down back by itself like you are other muscle groups?

 

[ExtraMile]

Yeah and what about bent over rows?

 

[SaiBoT]

The 12 sets for bis are too much, the thursday doesn't make sense also... Why don't you do Chest and tris together like this:

SUNDAY

Bench press 3x8-6
Inclined press3x8
Flye move3x8-10
Dips for the tris3x8
Skull crushers3x8

Then...

Monday

Squats 5x5 as it is
weighted pull-ups as it is
Inclined bench db curl 4x8-12

Tuesday off or abs

Wednesday

Chin-ups 4x8
Bent-over rows3x8
Rack-pulls3x5
Light squats 5x5

Thursday

Clean and press 5x5
Seated dumbell press 3x8
Lateral rises 4x8-10
Abs

Friday
Looks fine

The back workout will give the biceps, posterior delt head and the traps a nice stimulus so no need to hit them more than that...

I placed the shoulders later on the week and really separate from chest/tris so you can give them full attention.

What you think?

 

[ScMc]

The 12 sets for bis are too much, the thursday doesn't make sense also... Why don't you do Chest and tris together like this:

SUNDAY

Bench press 3x8-6
Inclined press3x8
Flye move3x8-10
Dips for the tris3x8
Skull crushers3x8

Then...

Monday

Squats 5x5 as it is
weighted pull-ups as it is
Inclined bench db curl 4x8-12

Tuesday off or abs

Wednesday

Chin-ups 4x8
Bent-over rows3x8
Rack-pulls3x5
Light squats 5x5

Thursday

Clean and press 5x5
Seated dumbell press 3x8
Lateral rises 4x8-10
Abs

Friday
Looks fine

The back workout will give the biceps, posterior delt head and the traps a nice stimulus so no need to hit them more than that...

I placed the shoulders later on the week and really separate from chest/tris so you can give them full attention.

What you think?

Damn that looks awesome dude. Thanks a lot for the help.

Im leaning towards a chest/bis, shoulders/tris split after talking to a good bro at the gym.

I will keep your advice in mind though, thanks a lot!!

 

[SaiBoT]

Damn that looks awesome dude. Thanks a lot for the help.

Im leaning towards a chest/bis, shoulders/tris split after talking to a good bro at the gym.

I will keep your advice in mind though, thanks a lot!!

That's also a good split, keep in mind you should work the back or else your chest/back ratio will be off balance and you might hurt yourself on the long run.

Anytime bro

 

[ScMc]

That's also a good split, keep in mind you should work the back or else your chest/back ratio will be off balance and you might hurt yourself on the long run.

Anytime bro

Dude, bad bad news. I currently weigh 165 and last week I deadlifted 425. Form wasnt as good as it should've been and although I completed the lift, I ended up fucking my lower back up pretty bad. After my last set of squats today (295x3) even though form was perfect, I could barely walk due to the pain in my lower back.

As soon as i got home I actually broke down in tears because I thought i would never be able to squat or deadlift again..

I dont know what im going to do as far as legs and back go now. I will probably stick to hammer strength machine rows and weighted pullups for back. Maybe leg extensions and hamstring curls for legs. Im thinking maybe I could use the smith machine for squats (I know, it sucks) so that I can keep my back straight.

If you have any ideas on working around a FUCKED lower back, please let me know. Thanks again bro

 

[SouthernLord]

If your back is that bad i suggest seeing a doc before you even consider training again.

 

[SaiBoT]

Dude, bad bad news. I currently weigh 165 and last week I deadlifted 425. Form wasnt as good as it should've been and although I completed the lift, I ended up fucking my lower back up pretty bad. After my last set of squats today (295x3) even though form was perfect, I could barely walk due to the pain in my lower back.

As soon as i got home I actually broke down in tears because I thought i would never be able to squat or deadlift again..

I dont know what im going to do as far as legs and back go now. I will probably stick to hammer strength machine rows and weighted pullups for back. Maybe leg extensions and hamstring curls for legs. Im thinking maybe I could use the smith machine for squats (I know, it sucks) so that I can keep my back straight.


If you have any ideas on working around a FUCKED lower back, please let me know. Thanks again bro

As Southernlord said check with your doc first to see how bad your situation is? Then let me ask you... how strong are your abs? tell us about your abs routine. Also do you use a weightlifting belt? If yes how often?

 

[ScMc]

I usually do 6-8 sets of abs 3x a week. I usually do decline situps with a 45lb plate for 30 reps. if i dont use weight i usually do 60 situps per set.

 

[SaiBoT]

I usually do 6-8 sets of abs 3x a week. I usually do decline situps with a 45lb plate for 30 reps. if i dont use weight i usually do 60 situps per set.

Got my PM?
How are you doing now?