Critique workout please...

[caseygabriel]

Monday - Chest & Bi's:
Flat Bench - 4x10
Flat DB - 4x10
Incline - 3x10
Decline - 3x10
DB Flyes - 4x10

Preacher DB Curl - 4x10
Preacher DB Hammer Curl - 4x10
Barbell Curl - 3x10

Tuesday - Legs
Squat - 4x10
Leg Press - 4x10
Straight Leg Deads - 4x10

Wednesday - OFF

Thursday - Traps & Back & Calves
Front Barbell Shrugs - 4x10
Rear Barbell Shrugs - 4x10
High Pulls - 4x10
Pulldowns - 4x10
DB Rows - 4x10
Cable Rows - 4x10
Seated Calf Raises - 4x10
Calf Raises (squat rack)- 4x10

Friday - OFF

Saturday - Shoulders
Military Press - 4x10
DB Press - 4x10
Side Raises - 4x10
Front Raises - 4x10
Machine laterals - 4x10

Sunday - OFF


Give me some suggestions for improvement. Remember I am in Baghdad with limited equipment. I appreciate all the help.

Also, I change it up every once in awhile. For example one week I may do heavy 5x5 and throw in a super heavy 3x3 etc.

Thanks for providing this great resource!!!

 

[Tolstoy]

Monday - Chest & Bi's:
Flat Bench - 4x10
Flat DB - 4x10
Incline - 3x10
Decline - 3x10
DB Flyes - 4x10

Preacher DB Curl - 4x10
Preacher DB Hammer Curl - 4x10
Barbell Curl - 3x10

Tuesday - Legs
Squat - 4x10
Leg Press - 4x10
Straight Leg Deads - 4x10

Wednesday - OFF

Thursday - Traps & Back & Calves
Front Barbell Shrugs - 4x10
Rear Barbell Shrugs - 4x10
High Pulls - 4x10
Pulldowns - 4x10
DB Rows - 4x10
Cable Rows - 4x10
Seated Calf Raises - 4x10
Calf Raises (squat rack)- 4x10

Friday - OFF

Saturday - Shoulders
Military Press - 4x10
DB Press - 4x10
Side Raises - 4x10
Front Raises - 4x10
Machine laterals - 4x10

Sunday - OFF


Give me some suggestions for improvement. Remember I am in Baghdad with limited equipment. I appreciate all the help.

Also, I change it up every once in awhile. For example one week I may do heavy 5x5 and throw in a super heavy 3x3 etc.

Thanks for providing this great resource!!!

IMO, I would remove on of the flat bench movements and the flyes on Day one. I would probably replace decline with dips but hat's my own preference.
Biceps, I'd only do one exercise on preahcer, you don't want to eliminate the long head of the bicep too much.

Legs, you may want to on occasion replace leg presses with lunges to have some unilateral work to stabilize the hip joint and I would add a second hamstring exericise such as curls to use knee flexion.

If you're going to do traps, I'd do them after back and I would eliminate the front or back. Do only one, it's redundant.
Back, I'd choose three exercises, 2 of which are based on scapular retraction (rowing).
Calves, I'm not a fan of seated calf raises, unless you want a huge soleus muscle which has little aesthetic value.

Shoulders, I'd do the military press, throw out the front raises as I'm sure they get sufficient work as is, keep the lateral raises but use db's and lastly i'd do bent over flyes for the post delt's because they are always neglected.

And I didn't see any triceps in there?? If you're doing bi's u should be doing tri's as well.

The rep/set shceme should be consistent and if you are doing 4x10 I wouldn't do it for more than 6-8wks, play with the volume and intensity, preferably lowering the volume at the end of the 6 wks.

 

[caseygabriel]

IMO, I would remove on of the flat bench movements and the flyes on Day one. I would probably replace decline with dips but hat's my own preference.
Biceps, I'd only do one exercise on preahcer, you don't want to eliminate the long head of the bicep too much.

Legs, you may want to on occasion replace leg presses with lunges to have some unilateral work to stabilize the hip joint and I would add a second hamstring exericise such as curls to use knee flexion.

If you're going to do traps, I'd do them after back and I would eliminate the front or back. Do only one, it's redundant.
Back, I'd choose three exercises, 2 of which are based on scapular retraction (rowing).
Calves, I'm not a fan of seated calf raises, unless you want a huge soleus muscle which has little aesthetic value.

Shoulders, I'd do the military press, throw out the front raises as I'm sure they get sufficient work as is, keep the lateral raises but use db's and lastly i'd do bent over flyes for the post delt's because they are always neglected.

And I didn't see any triceps in there?? If you're doing bi's u should be doing tri's as well.

The rep/set shceme should be consistent and if you are doing 4x10 I wouldn't do it for more than 6-8wks, play with the volume and intensity, preferably lowering the volume at the end of the 6 wks.

Thanks bro.

I forgot Triceps are worked on shoulder day.
Skull Crushers - 4x10
Pushdown - 4x10
Close Grip Bench - 4x10
Bench Dips (weighted) 4x10

Back Day I forgot about bent over reverse rows.

Thanks again for all the suggestions.

 

[rbtrout]

On chest day, do one or the other of the flat bench exercises. I'll do db's for a couple of weeks and then switch to bb's. I don't think that decline is really necessary, but alot of people like to do it cause they're strong on this press. Flyes aren't bad, but I think more for shaping.
I like to finish with a lighter, longer few sets - like minute sets or pyramids and then put them at the end of the bi workout.....possibly instead of the db preachers.
I get better gains from front shrugs than read, so I'd nix the rears. You really only need to do one shrug exercise. I also go as heavy as I possibly can on the shrugs. Since doing more weight, I've seen better results.
I totally agree with tolstoy on the shoulder routine.
I do my tri's similar, but again, I like a 'burn' set at the end. Skull crushers, pushdowns are really good size builders, so go as heavy as you can. Close grip bench I do as a second part of the skull crushers, just for more of a burn. Bench dips? Do you mean feet and hand elevated while lowering yourself to the floor (with weights)? Those are OK, but watch your shoulders, I've seen injuries occur doing those. I like to finish up, especially pushdowns with a couple of minute sets, concentrating on form, not number of reps; or, pyramids.
The biggest thing is experiment and find out what works best for you, cause we're all different and respond differently.
Hope this helps.

 

[caseygabriel]

On chest day, do one or the other of the flat bench exercises. I'll do db's for a couple of weeks and then switch to bb's. I don't think that decline is really necessary, but alot of people like to do it cause they're strong on this press. Flyes aren't bad, but I think more for shaping.
I like to finish with a lighter, longer few sets - like minute sets or pyramids and then put them at the end of the bi workout.....possibly instead of the db preachers.
I get better gains from front shrugs than read, so I'd nix the rears. You really only need to do one shrug exercise. I also go as heavy as I possibly can on the shrugs. Since doing more weight, I've seen better results.
I totally agree with tolstoy on the shoulder routine.
I do my tri's similar, but again, I like a 'burn' set at the end. Skull crushers, pushdowns are really good size builders, so go as heavy as you can. Close grip bench I do as a second part of the skull crushers, just for more of a burn. Bench dips? Do you mean feet and hand elevated while lowering yourself to the floor (with weights)? Those are OK, but watch your shoulders, I've seen injuries occur doing those. I like to finish up, especially pushdowns with a couple of minute sets, concentrating on form, not number of reps; or, pyramids.
The biggest thing is experiment and find out what works best for you, cause we're all different and respond differently.
Hope this helps.

Thanks bro. I will switch my routine and keep you informed of my progress.

I appreciate you and Tolstoy's advice and knowledge.

Keep on keepin' on my friends!