My workout -- please critique

[automaticj5]

Hey guys -- I am just looking to get my workout critiqued -- maybe you all have a better option or different ideas about it -- just looking for some feedback... Thank you...

Monday - Chest/Tri

-DB Flat Bench - 1 warm up set of 12 reps, 3 work sets of 8 reps
-DB Incline - 3 work sets x 8
-Cable Fly - 3 work sets x 10

-Seated dip with the parallel grip - 3 work sets x 8
-DB Bent over tricep extension - 3 work sets x 8
-Rope pull downs - 3 work sets x 12
after each set I turn around and do single arm reverse pulldowns - 8 reps.

Tuesday - Back/Bi

-Lat Pulldowns(each set includes 7 reps behind head and 7 in front)
1 warm up set, 3 work sets
-Seated Row - 3 work sets x 8
-There is a unit with 3 different grips(1 low horizontal, 1 vertical, 1 high horizontal) that you can throw weight on at the bottom... I do 3 sets each including 6 reps on each grip.
-I hit the lower back with 3 sets of 12 reps

-Straight Bar Curls - 3 work sets x 8
-Seated db hammer curls - 3 work sets x 8
-Preacher curl 1 set of a pyramid burnout
-Cable curls single arm- 3 work sets x 8


Wed - Legs (I already got to big of an ass and legs)

-Leg Press - 1 warm up set x 12, 3 work sets x 8
-Then Ill hit my hams and thighs for 3 work sets x 8

Thursday - Shoulders

-Smith Machine, Military Press - 1 warm up set x 12, 3 work sets x 8
-Shrugs - 3 work sets x 12
-Db raises(to the sides and the front, 6 reps both ways is a set) 3 work sets.
-DB Shoulder Press - 3 work sets

Friday - A little of a few

- I just do random things I feel didnt get sore enough, whether it be arms or back or chest..

Cardio - I play basketball for anywhere from 1-2 hours on Sunday, Monday, Wed, and sometimes thursday nights.
- Also if I dont play on thursday nights, I go in the morning to do some cardio for 30-60 minutes - Usually elliptical machine. Also I go in most fridays for the same type of cardio.

Abs are done at least 3 days a week.

Thanks again for checking it out for me!

 

[oso0960]

I picked needs work because i'm a firm believer of the 3x5. what are your stats? goals? lifts?

you have way too many upper body isolation things. no squats? no deads? you need to do more compound movements, and get rid of most of the isolation things. it doesn't matter if you only care about becoming a bodybuilder and could give a shit less about strength. you NEED a good base to start off from. period.

 

[s8nlilhlpr2]

sorry, gets a thumb down from me....

unless you are already large and ripped; looks like too much junk.

Chest/tri....try picking one major compound movement and one accessory movement.
ex: Incline press & flat close-grip press; skulls/tri ext. Lower reps, more weight ~4-6reps. Dips are good, try to do normal ones instead of seated.

Back....you can't have a back day without deadlifts, sorry.

Bi's....really don't need as much isolated work as you think they do. Pull some heavy deadlifts, and finish with some weighted chinups.

Legs....again, you can't have a leg day without squats. I prefer squatting every day I'm in the gym, but thats how I train.

Shoulders....drop the smith machine, normal overhead press. DB press and OH press are redundant, drop the DB. I feel lateral/front raises are pretty useless, you may not agree. Shrugs work best for me as an explosive movement, aka power shrugs, use your legs and shrug as much weight as possible; should be around your deadlift max.

 

[automaticj5]

I probably should have stated this before -- but my left shoulder got injured in a car accident last year and ever sense then -- barbell has hurt my shoulder, thats why I do so much with dumbells... I will add the deadlift... Skull Crushers used to be my favorite tricep workout-- with my shoulder now -- no way... if I throw 65lbs on there it hurts like a B****

 

[s8nlilhlpr2]

thats alright, I simply prefer BB because you can add smaller increments of weight at a time. Both work, just pick one and focus on it. As long as you are getting stronger at it, then its working.

What about squats, any reason you can't do them? You can use a "safety squat" bar (I can post a pic) if its because of the shoulder. It will take the stress of holding the bar in the proper position.

 

[automaticj5]

Yeah I have been getting stronger with DB -- Its just oging to suck when I plateau at 100 cuz thats all the gym has.. Squats is a mental thing -- my ass and legs are big as it is -- squats will tone them even more and make em even bigger -- but im guessing the leg press will too -- also the position to hold the bar will hurt the shoulder id assume -- can you post that pic of the safety squat bar?

 

[s8nlilhlpr2]

http://www.newyorkbarbells.com/im-0210.html

 

[skullcrushin22]

You dont need so many exercises for your tris and bis. I usually just do one accesory lift for the bi and tri. Example: Heavy hammer curls for bis and skullcrushers for tris and thats it. Deadlifts def. need to be added.

 

[jimmy04]

yea bro 2many fluf moves. shoulders=military press
chest=incline, flat bench press
back=deadlifts
Leg=squat
if your work out do's not have these in then it needs changing.
do like 1 or 2 heavy compound moves and 1 fluf move any more would be toooo much in my opinion.

 

[automaticj5]

I will be reconstructing soon! lol -- to start new next Monday!

thanks again