please critique my workout

[nickda40]

i use to do low reps high weight, got good gains but started getting stretch marks (all natural) so i raised to higher reps

Monday- 30 cardio and abs
Weds- 30 cardio and abs
Fri- 30 cardio and abs
Sat- rest

took a break for about 3 months hopefully never agian... so just started about two weeks ago.... and this is my new workout plan

Sun- Chest and tri
Regular Bench 3x10, 1x8, 1x6
Decline Bench 3x10, 1x8, 1x6
DB Incline 3x10, 1x8, 1x6
DB incline flies 3x10, 1x8, 1x6

tricep curl 3x10, 1x8, 1x6
Brain busters 3x10, 1x8, 1x6
Close grip bench 3x10, 1x8, 1x6
Dips 3 sets until failure

Cardio 10mins at end


Tues- Lower back and legs
Squat 2x5, 1x3, 1x2
Dumbbell lunges 3x10, 1x8, 1x6
Sitting leg extension 3x10, 1x8, 1x6
laying down leg Curls 3x10, 1x8, 1x6
Calf Raise 4x15
Deadlift 2x5, 1x3, 1x2
Goodmornings 3x10, 1x8, 1x6


Thur- upper back, shoulders, and biceps
Incline inner bicep curl 3x10, 1x8, 1x6
Isolated bicep curl 3x10, 1x8, 1x6
Upright rows 3x10, 1x8, 1x6
Shoulder shrug 3x10, 1x8, 1x6
Military press 3x10, 1x8, 1x6
Bent over rows 3x10, 1x8, 1x6
Lat-pulldowns 3x10, 1x8, 1x6

Cardio 10mins

i am 20yrs old been working out hard since 16yrs and recently took a couple months off due to family situations what do you pros think? weigh about 205lbs 5'10" not sure body fat
thanks nick

 

[nickda40]

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[Jocques Straap]

That program looks OK. It's may or may not be the best program for you, but I certainly can't tell you what would be online.

I'm assuming you goals are primarily to get bigger and look good for chicks right?

What I don't like is that I see 5 pushing exercises, and only 2 pulls. I would sub the DB incline on the first day for seated cable row. This will add some more balance to your program, as well as give you your mid back and bi's some low volume work. You've got miltary press on day three already, so your getting some low volume work on your pec/tris on that day already.

-Also move the curls to the end of the workout.
-I would also drop the upright rows completely.
-Not a big fan of decline bench. I would drop it completely, you're already getting enough volume with the flies and the pressing and the dips.

It's never the program that gets the results, it's the hard work, the diet, the blood, sweat and tears.

Good luck.

 

[bblazer]

Nice to see you're not neglecting your legs. I might drop the volume of the leg curls and leg extensions a bit and add more to your squats and deadlifts.

This is personal preference though since I like exercises that mimic actual life as much as possible - ie the leg extensions are great if you kick at people while seated, and the leg curls are great if you rainbow kick a soccer ball like Pele did. The squat and DL are things we do nearly every day, and you get the added benefit of getting your core blasted.

That said (and I am throwing up a little in my mouth as I say this) in some programs they do have their place like in BBing and rehab. If you are looking for strength and mass though get some more volume from your squats and DLs. You can sculpt more later.

B-

 

[nickda40]

Nice to see you're not neglecting your legs. I might drop the volume of the leg curls and leg extensions a bit and add more to your squats and deadlifts.

This is personal preference though since I like exercises that mimic actual life as much as possible - ie the leg extensions are great if you kick at people while seated, and the leg curls are great if you rainbow kick a soccer ball like Pele did. The squat and DL are things we do nearly every day, and you get the added benefit of getting your core blasted.

That said (and I am throwing up a little in my mouth as I say this) in some programs they do have their place like in BBing and rehab. If you are looking for strength and mass though get some more volume from your squats and DLs. You can sculpt more later.

B-

you know that makes alot of sense

so how would you like this?

Tues- Lower back and legs

Squat warm up set then 5x5
Dumbbell lunges 4x8, 1x6 (each leg)
Sitting leg extension 3x8
laying down leg Curls 3x8
Calf Raise 4x15
Deadlift warm up set then 5x5
Goodmornings 3x10, 1x8, 1x6

what ya think?

BTW do you think i would need another back workout, im not sure because i know the deads and squats do alot on lower back also.... thanks

 

[nickda40]

That program looks OK. It's may or may not be the best program for you, but I certainly can't tell you what would be online.

I'm assuming you goals are primarily to get bigger and look good for chicks right?

What I don't like is that I see 5 pushing exercises, and only 2 pulls. I would sub the DB incline on the first day for seated cable row. This will add some more balance to your program, as well as give you your mid back and bi's some low volume work. You've got miltary press on day three already, so your getting some low volume work on your pec/tris on that day already.

-Also move the curls to the end of the workout.
-I would also drop the upright rows completely.
-Not a big fan of decline bench. I would drop it completely, you're already getting enough volume with the flies and the pressing and the dips.

It's never the program that gets the results, it's the hard work, the diet, the blood, sweat and tears.

Good luck.

ya isnt that why we workout lol

but im not sure what your saying....

so you think i should not single out tris and chest once a week?
but add bis and back with it too?

cuz cable rows workout back and bis and im pretty sure military press works bis and shoulders and maybe a little pec but i dont feel tris at all.....

so myabe just get rid of upright rows and do cable rows?... because that is my bis shoulders and back day????

 

[cmarcell]

My opinions:

Day 1: Chest/Tri
-Drop the decline benches. Do dips after your two benches. There's your 'lower' chest right there.
-Add some flyes or crossovers to make your 4th chest workout instead.
-For triceps, I see the need for only 2 additional exercises since you're doing a lot of pressing and dips. Do CGBP plus one more.

Day 2: Lower Back+Legs
-Start with leg extensions. Warms the legs up. 2-3 sets, higher reps.
-I really hate doing deadlifts and squats, especially heavy, in the same workout. I almost think you should add a 4th day to give back its whole day.You'll have to ask more about this issue.

Day 3: Upper back, shoulders, biceps
-Do biceps last, not first. Use that energy on the bent-over rows and military press.

I also don't think you need to do so many sets. 4-5 sets for larger compound exercises (squats, deads, bench, military, rows, etc) and 2-4 sets for other exercises.

 

[nickda40]

My opinions:

Day 1: Chest/Tri
-Drop the decline benches. Do dips after your two benches. There's your 'lower' chest right there.
-Add some flyes or crossovers to make your 4th chest workout instead.
-For triceps, I see the need for only 2 additional exercises since you're doing a lot of pressing and dips. Do CGBP plus one more.

Day 2: Lower Back+Legs
-Start with leg extensions. Warms the legs up. 2-3 sets, higher reps.
-I really hate doing deadlifts and squats, especially heavy, in the same workout. I almost think you should add a 4th day to give back its whole day.You'll have to ask more about this issue.

Day 3: Upper back, shoulders, biceps
-Do biceps last, not first. Use that energy on the bent-over rows and military press.

I also don't think you need to do so many sets. 4-5 sets for larger compound exercises (squats, deads, bench, military, rows, etc) and 2-4 sets for other exercises.

question: if for example i workout bis one set i usually wait about 20 seconds then i move to a shoulder shrug and alternate until done.... i do this with most my isolation workouts so therefore am i kinda overtraining or doing just right?

so some of these i guess arent exactly in order

 

[Jocques Straap]

Nothing wrong with super setting to save time. As long as you aren't sacrificing intensity. Many people who have a couple years training under their belt will have no trouble super setting curls/shrugs.

I mentioned adding a chest exercise to your back day, and a back exercise to your chest day, because I'm not a big fan of a full 7 days rest. I know for me, and most 20yr olds who have a couple years of experience, that a full weeks rest isn't necessary. After a full weeks rest, I feel like my nervous system is lazy, not ready for work when the time comes, adding a couple sets mid week, low volume, medium intensity, will help keep the nervous system energized and ready to work.

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Military Press -
Target -Deltoid, Anterior

Synergists (in order)- Pectoralis Major Clavicular head,Triceps Brachii, Deltoid, Lateral. Trapezius, Middle Trapezius, Lower. Serratus Anterior, Inferior Digitations


Dynamic Stabilizers -Triceps, Long Head, Biceps Brachii, Short Head

Stabilizers - Trapezius, Upper, Levator Scapulae


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Looking over your program again, The changes I would make would be to replace decline, with a seated row variation, drop upright rows, move deadlift to back day.

 

[needtogetaas]

Way to much volume bro. No matter what your goals are. Start out with core lifts and then add the rest of the work out around these core lifts.

bar bell= Bench press,MP.dead lift,squat and seated rows. At least mid rang reps 8-10 at the most.

Then add in the other shit around this.