Critique this workout program

[NinjaX]

Monday: Chest & Tris

Chest:

1.Flat Bench 4 sets, 10 reps each set
2.Incline Bench 4 sets, 10 reps each set
3.Decline Bench 4 sets, 10 reps each set
4.Flys (Machine or Dumbells) 4 sets, 10 reps each set
5.Pec Tech 3 sets, 12 reps --> use light weight on this one

Tris

1.Dips 4 sets, 10 reps
2.Reverse tri cable pulldown 4 sets, 10 reps
3.Vbar extensions 4 sets, 10 reps
4.Rope extensions 4 sets, 10 reps
5.Overhead dumbell extension 4 sets, 10 reps

Tuesday Back & Bi's

Back:

1.Lat pulldowns 4 sets, 10 reps
2.Close grips pulldowns 4 sets, 10 reps
3.Rows 4 sets, 10 reps
4.Bentover reverse pulls 4 sets, 10 reps

Bi's

1.Zatman Curls 4 sets, 10 reps
2.Hammer Curls 4 sets, 10 reps
3.Bar Curls 4 sets, 10 reps
4.Cable Curls or Hammers 4 sets, 10 reps
5.21's 3sets, 21 reps

Wednesday Shoulders

1.Military Press 4 sets, 10 reps or Arnold Prsses 4 sets, 10 reps
2.Front Raises 4 sets, 10 reps
3.Lateral Raises 4 sets, 10 reps
4.Rear Deltoid 4 sets, 10 reps
5.Shrugs Front Close grip 4 sets, 10 reps
6.Shrugs Side Dumbell 4 sets, 10 reps

Thursday Off

Friday Legs

1.Squats 4 sets, 10 reps
2.Leg Press 4 sets, 10 reps
3.Hamstring Curls 4 sets, 10 reps
4.Leg Extensions 4 sets, 10 reps
5.Lying Hamstrin Curls 4 sets, 10 reps
6.Lunges 4 sets, 10 reps
7.Calf Raises 8 sets, 10 reps

Saturday: Begin Chest Routine Again, this schedule should constantly vary because Saturday always constitutes a different muscle will be worked

Sunday Off

 

[DocJ]

The first thing that strikes me is the volume....I'm a Dorian Yates/Menzer low volume guy but I think that's just personal preference.
Second thing was with your chest routine. It's my opinion that 3 pressing movements is too much. I would pick one pressing movement for upper one for lower and then a flye movement of choice for a chest routine.

 

[Widi]

Just one word: Overkill

 

[Backhouse]

Mike Mentzer has just turned in his grave.

 

[Beezers]

OVERTRAINING!!!

 

[The_HULK_Jr]

u r over training your bis and tris bigtime, I would trim down the volume to about 3 - 4 exercise per body part


Hulk

 

[The_Eviscerator]

You are obviously on a cycle of something to do this routine?

It looks like a pretty standard cookie cutter routine. It should work.... for about three weeks then it is time to stir the pot again.

 

[NinjaX]

bump!!

 

[DTOX]

If it takes you 2 hours to do a workout...you just may be a redneck.

 

[barbells79]

ninja
listen to what iceman said, volume is way too high. your bis and tris are already stressed from your chest and back workout, so the volume for these 2 groups is too much. after i saw that, i didnt look real close at the rest of it but it seems ok......................



peace bb79

 

[Nathan]

I agree that the volume looks way too high. I would never want to, let alone be able to with adequate intensity, do that much in a single workout.

 

[NinjaX]

its wierd though, ive been doing this workout for a while now. Ive put one more size with this routine than i have with any other program ive been on. And this being with out AS

 

[genarr3]

Most of you have heard this before but at least someone hasn't.
"You can work long or you can work hard, but you can't work long and hard".
If this routine is working better for you the extra volume is probably making up for low intensity.

 

[NinjaX]

low intensity?as in low weight?

 

[NinjaX]

bump!!

 

[MUSTANG_18]

I like the Chest routine, Mine is similar to that and I have great results. The Bi's and Tri's are a little over kill, I would lower the sets on them to 3 per exersize and only do 3-4 exersizes for the bi's and tri's. The shoulder routine looks pretty good but I would cut down the number of leg exersizes as that is alot. 3-4 exersizes for the legs is a good amount. Because you areon a cycle you should be able to recover alot faster so I think you will have some nice results with this routine just cut down the arms and legs a little.
Best of luck buddy!

M18

 

[Edu]

why do you think that biceps and triceps are in overtraining?

because they are small groups, but remember small groups recover fast, so he is givving 6 days free for theri biceps and triceps, overtrianing is if you train a lot, train after train, injure and injure, you are so much affraid of overtrianing, I'm always worried too, but in this case I don't agree, and I know that all of you disagree with me.

In brazil, when we put 1 week of rest for each muscle, we try to put only a muscle per day because if we will give 6 days free so we have to do a excllente work on this muscle.

 

[NinjaX]

ill modify my routine

 

[MUSTANG_18]

why do you think that biceps and triceps are in overtraining?

because they are small groups, but remember small groups recover fast, so he is givving 6 days free for theri biceps and triceps, overtrianing is if you train a lot, train after train, injure and injure, you are so much affraid of overtrianing, I'm always worried too, but in this case I don't agree, and I know that all of you disagree with me.

In brazil, when we put 1 week of rest for each muscle, we try to put only a muscle per day because if we will give 6 days free so we have to do a excllente work on this muscle.

I can not speak for everyone as we are all diffrent but I find my bi's to to fatigue very easy and if I do any more then they will not grow. Again, if it works for him then i say stay with it but what works for him may not work for others and for myself, my arms grow better if I don't train them so much.

M18

 

[Edu]

I agree with your opinion but I only want to say is thath
working back and biceps in the same day and one time only, so you will have 6 days frre to rest, it means that the biceps and the triceps won't work for 6 days.
Each person has your best traininig, but if you will give 6 days to rest so you have to get out of the gym without biceps, the biceps has to be so much stressed, because a small group recover very fast, and overtraining is if you inure your muscles so much, for exaemplo if you work biceps 2 times and make 4 exercises so it can ben overtrianing, but with 6 days I don't believe in overtrainig.

But I know that each one has your best work.

 

[absolute hardgainer]

NinjaX: You should not spend more than 90 minutes at a time lifting heavy. If you can still pump heavy weights after 90 minutes then you didn't train intensly enough.

hardgainer (my two cents)