Critique This!

[automaticj5]

Day 1
Bench Press (warmup set) then 5x5 w 2 min rest
Incline DB press - 3x12 w 2.5 min rest
Cable Cross-Overs - 2x20 w 3 min rest
Dips - 5x5 w 2 min rest
Over head DB extension - 3x12 w 2.5 min rest
Rope Pushdowns - 2x20 w 3 w min rest
Abs

Day 2
Squats (warmup set) then 5x5 w 2 min rest
Leg Press - 5x12 w 2 min rest
Leg Press - 2x20 w 3 min rest
Leg Extensions(2 sec hold at peak) - 2x20 w 3 w min rest
Seated Calf Raises - 5x5 w 2 min rest
Standing Calf Raises - 2x20 w 3 min rest

Day 3 - OFF

Day 4
Bent Over Rows (warmup set) then 5x5 w 2 min rest
DB Rows- 3x12 w 2.5 min rest
Lat Pulldowns(2 sec hold at peak) - 2x20 w 3 min rest
BB Curls - 5x5 w 2 min rest
Incline DB Curls(2 sec hold at peak) - 3x12 w 2.5 min rest
Preacher Curls - 2x20 w 3 w min rest

Day 5
Seated DB Press (warmup set) then 5x5 w 2 min rest
Side Laterals(2 sec hold at peak) - 3x12 w 2.5 min rest
Front Raises - 3x12 w 2.5 min rest
DB Shrugs - 2x20 w 3 min rest
Abs

Day 6 and 7 - OFF

 

[Tatyana]

Day 1
Bench Press (warmup set) then 5x5 w 2 min rest
Incline DB press - 3x12 w 2.5 min rest
Cable Cross-Overs - 2x20 w 3 min rest
Dips - 5x5 w 2 min rest - are you doing weighted dips?
Over head DB extension - 3x12 w 2.5 min rest
Rope Pushdowns - 2x20 w 3 w min rest
Abs
If you are hitting your chest hard, your tris may be knackered, I like chest and bis, see how you feel and how much recovery you need. Or take out one of the chest exercises.

Day 2
Squats (warmup set) then 5x5 w 2 min rest
Leg Press - 5x12 w 2 min rest
Leg Press - 2x20 w 3 min rest
Leg Extensions(2 sec hold at peak) - 2x20 w 3 w min rest - Could mix it up some weeks with extensions first for pre-exhaustion Seated Calf Raises - 5x5 w 2 min rest
Standing Calf Raises - 2x20 w 3 min rest

Day 3 - OFF

Day 4
Bent Over Rows (warmup set) then 5x5 w 2 min rest
DB Rows- 3x12 w 2.5 min rest
Lat Pulldowns(2 sec hold at peak) - 2x20 w 3 min rest

BB Curls - 5x5 w 2 min rest I find I can't train my biceps all that well after hammering my back, so see how it goes for you, put them with chest and shoulders.
Incline DB Curls(2 sec hold at peak) - 3x12 w 2.5 min rest (Love these, great exercise)
Preacher Curls - 2x20 w 3 w min rest

I find I need a recovery day between shoulders and back, again, see how it goes for you.

Day 5
Seated DB Press (warmup set) then 5x5 w 2 min rest
Side Laterals(2 sec hold at peak) - 3x12 w 2.5 min rest
Front Raises - 3x12 w 2.5 min rest
DB Shrugs - 2x20 w 3 min rest
Abs

Day 6 and 7 - OFF

Nice workout, you are using the same split as Uncle Dorian.

I noticed no deadlifts. Any reason for this?

 

[automaticj5]

Actually no, no real reason for it -- this is my first week on this work out and I actually did back yesterday, and I missed my dead lifts, so I probably will add them in as the first lift, 5x5 w 2 min rest.

 

[KillahBee]

Personally, I'd switch Day 4 and Day 5, simply to get an extra day of rest between squats/legs and back day (altho you're not DLing, so this may not be an issue). That's just me though, I need as much time as possible between back day and squat day.

 

[chaos13]

looks good to me, you could probly shorten it to 2 minutes rest instead of 3 mins,

 

[NJL52]

Experience? Current stats? Can't realy critique a routine without knowing your history.

 

[tehkevroy]

I almost do Similair as it but I hit Back-Leg-Chest-Shoulder Twice a Week. Great program.

 

[Scotsman]

Experience? Current stats? Can't realy critique a routine without knowing your history.

Plus it would be nice to know your forward goals. Where do you want this program to take you?

Cheers,
Scotsman

 

[automaticj5]

I am 6'1 225, about 20% bf, down from 27% about 3 months ago. Just able to get back onto the BB bench press due to a shoulder problem, this is about my 4th week back to it so I am trying to get back to strong, right now I did 185 for 3 of my 5x5 on chest. I usually stick with light squats and legs for the most part because I already have tree trunks... squat 185 or 225 and explode on my up half of the rep. Usually leg press 360 with the same exploding idea.

Honestly, my goal is to simply get stronger and I would like to fill out a little bit, lose about 5-7% more bf...

My only question with this workout, is do you all think I am getting enough chest and back in for the whole week?

 

[Scotsman]

Day 1
Bench Press (warmup set) then 5x5 w 2 min rest
Incline DB press - 3x8 w 2.5 min rest
Cable Cross-Overs - 2x12 w 3 min rest
Dips - 5x5 w 2 min rest
Over head DB extension - 3x12 w 2.5 min rest
Rope Pushdowns - 2x12 w 3 w min rest
Abs

Day 2
Squats (warmup set) then 5x5 w 2 min rest
Leg Press - 5x12 w 2 min rest
Leg Press - 2x20 w 3 min rest
Leg Extensions(2 sec hold at peak) - 2x20 w 3 w min rest
Seated Calf Raises - 5x5 w 2 min rest
Standing Calf Raises - 2x20 w 3 min rest

Day 3 - OFF

Day 4
Bent Over Rows (warmup set) then 5x5 w 2 min rest
DB Rows- 3x12 w 2.5 min rest
Lat Pulldowns(2 sec hold at peak) - 2x10 w 3 min rest
BB Curls - 5x5 w 2 min rest
Incline DB Curls(2 sec hold at peak) - 3x10 w 2.5 min rest
Preacher Curls - 2x12 w 3 w min rest

Day 5
Seated DB Press (warmup set) then 5x5 w 2 min rest
Side Laterals(2 sec hold at peak) - 3x12 w 2.5 min rest
Front Raises - 3x12 w 2.5 min rest
DB Shrugs - 2x12 w 3 min rest
Abs

Day 6 and 7 - OFF

OK!

If your goal is more strength oriented then check out the rep changes I made in your program. 5x5 is great for mixing strength building and hypertrophy. I left you leg stuff alone as you seem to not be looking for growth there.

If you've had shoulder issues make sure you are warming up prior to any heavy lifts on chest or shoulders.

As for losing bodyfat you need to work on diet most importantly and doing some cardio along with your lifting to burn more calories. I would consider adding in deads probably on back day but if you are going to do so then I would switch day four and five so you aren't squatting one day and dling the next.

Cheers,
Scotsman

 

[automaticj5]

YOu wouldnt recommend putting DL on back day? I never have done straight legged, so it always hits my lower back and feels great... Also, as far as cardio goes, I play basketball 4 days a week minimum an hour and run around a track at least 1 or 2 other days...

Thanks for your advice and changes! I appreciate it!

 

[KillahBee]

I always do DL on back days. Just get it as far away from squat day as possible for a maximum amount of break in between

 

[Scotsman]

YOu wouldnt recommend putting DL on back day? I never have done straight legged, so it always hits my lower back and feels great... Also, as far as cardio goes, I play basketball 4 days a week minimum an hour and run around a track at least 1 or 2 other days...

Thanks for your advice and changes! I appreciate it!

Yes put deads on back day. If you add them in though I would do your current day 5 for day four and day 4 for day five. So shoulders on four and back/deads on 5. Like KB said it's to move squats and deads farther apart.

Cheers,
Scotsman

 

[automaticj5]

AHHHHHHHHHHHHHHHHHHHHHH ok ok I gotcha -- well I am done with 4 days this week, so I will swap that for sure next week.

Again, do you all think I am getting enough chest and back in for the whole week? or should I somehow squeeze things in so I can fit 2 days of each in?

 

[Scotsman]

AHHHHHHHHHHHHHHHHHHHHHH ok ok I gotcha -- well I am done with 4 days this week, so I will swap that for sure next week.

Again, do you all think I am getting enough chest and back in for the whole week? or should I somehow squeeze things in so I can fit 2 days of each in?

This is a bit tricky. To me it looks like enough as long as you are putting enough effort into each workout. The test will be how you feel doing it especially after a few weeks. My advice is to try what you have here and if it turns out you aren't feeling like you've done enough then you can manipulate the program to add some secondary work in.

Cheers,
Scotsman

 

[automaticj5]

Perfect Idea, done and done..... Haha

 

[automaticj5]

You think it would be bad to throw in BB Bench 5x5 and the Incline DB 3x12 on Friday with my shoulders so I hit my chest again?

 

[Scotsman]

You think it would be bad to throw in BB Bench 5x5 and the Incline DB 3x12 on Friday with my shoulders so I hit my chest again?

Again it's up to how you feel. I wouldn't go 5x5 though maybe 3x8 or 10.

Cheers,
Scotsman

 

[automaticj5]

Yeah I actually changed all of the 5x5 to 4x6 and I changed all the 2x20 to 3x12... I like it better... I dont get as bored and I feel better...