Review my workout please

[Shades McCool]

Hey everyone, I am new to the board and I know you all know a lot about working out. I was just wondering if you could review my current workout plan and give me some advice about it.

Right now I am 19 years old and 6' 200lbs 12%. I worked out year round since 6th grade while I was in high school(Baseball Basketball and Football), but I quit working out when I went off to school. I continued to play intramural sports though...so I was still active. When I decided to get back into working out I was probably 6' 185lbs.I have been working out solidly(6 days a week) for about 2 and half months now. When I started off working out I was at 15% bodyfat, I am now 12.2% body fat. Here is my workout:

Chest Shoulder and Tricep Day(Order Specific):
-Bench Press (3x3,3x5,5-3-1,10-8-6) rotates weekly
-Flat Bench Dumbell Press 10-8-6 or failure
-Incline Press 10-8-6 or failure
-Peck deck 10-8-6 or failure
-Shoulder Raises 10-10-10
-Rear Delts (Pec Deck Backwards) 10-10-10
-Tricep Extension 10-8-6 or failure
-Kickbacks 10-8-6 or failure

Back and Bicep day(Order Specific):
-Pull Downs (Regular Grip and Close Reverse Grip rotates weekly) 12-10-8 or failure
-Deadlifts: 10-8-6 or failure
-T-Bar Row:10-8-6 or failure
-Straight Bar Curls:10-8-6 or failure
-Preacher Curls:10-8-6 or failure
-Dumbell Curls:10-8-6 or failure with a drop set

Legs Day(Order Specific):
-Squats(3x3,3x5,5-3-1,10-8-6) rotates weekly
-Leg Press 10-8-6 or failure
-Hamstring Curls 10-8-6 or failure
-Leg Extensions 10-8-6 or failure with a drop set
-Calves

I also do 45 minutes of cardio everyday except the legs days.

With this workout I have gone up 15lbs and my strength is really shooting up. My body fat also went down from 15% to 12% and I can tell it keeps going down. My abs have never looked better(six pack) and I keep gaining weight. The only thing I am on is protien and I am only taking about 100g a day. Is there anything wrong with the workout itself? I would love any feedback you can give me.

 

[Willyumyum]

I think your triceps may be getting rather overworked on that chest/shoulder/tricep day... You might think about changing your split...

YUM

 

[pushing_fe]

I think that you are overtraining. You don't need to work out each muscle group 2x a week. I would seperate shoulders and traps and do them on there own day. That would give you four days a week working out.

Mon - Chest/Tris
Tue - Back/ Bis
Wed - Off
Thur - Legs
Fri - Delts/Traps

You can do as much cardio as you need based on what goals you are trying to reach. I usually do abs after my workout on Tue and Fri.

Then again, if you have gained 15 lbs. in 2 1/2 months naturally maybe I need to start doing your workout

 

[Shades McCool]

Thanks, I have been surprised with my gains myself. When I am taking my protien it just feels like my strength explodes. Its funny, I keep trimming my body fat yet my weight keeps going up. I am also getting much much stronger on all my lifts.

Anyone else got anything?

 

[CN1]

well I cant say this is an overall philosophy, but I dont believe in what you are doing, first your working your chest and triceps together and your back and bi's together.......think about it, dont you think that you would be working more efficiently by working the chest and biceps together, and back and triceps together. you want to work fully on a whole scale and that workout your doing aint doin that............you need one whole day to work arms alone and your not doing that. And you are just doing minimal shit for arms cause your doing the major muscle with more emphasis..................bro if your gonna get rocked up period you need to be doing 20 sets with 7-8 exercises, your only doing 2 for the tricep, and its so pumped from doing chest and shoulders its not even gettin worked, thats why you switch to chest and biceps, cause you need to work the opposite muscle of the tricep since its being used in all the major movements. Same with your back, your biceps arent even gettin work cause you have already tired them out, and only 3 exercises.........bro thats sorry.

mon- chest, biceps, abs calves
tue-back, triceps,
wed-legs abs
thu-shoulders
fri-triceps biceps calves abs

 

[Shades McCool]

Well what exercises would you suggest doing? I didn't know what I was doing was so bad. It seems to be doing me pretty good. Please help me out man.

Thanks Shades

 

[CN1]

hey everyones different, so if what your doing is working for you,then stick with it, but think about what i said, how much bigger do you think you pump would be if you did a slammin set of chest like bench presses then hit some curls, your pumping up the whole arm, but you know my philosophy is chest and biceps, back and triceps......if your pushin you doing the tricep, so you wanna hit the opposite muscle, if your doing back and tris, your pulling pumping the biceps turn around and pump the tricep.
If I posted my workout it would take up two pages, but just experiment in the gym, you usually want to start biceps on your third section of exercises, so you have probably would have already done bench press and incline press.........

 

[CN1]

chest exercises that should be performed every chest day:

flat bench press
incline bench press
decline bench press
cable crosses
peck deck two-grip style
incline dumbbell flyes
incline close grip press
incline dumbbell press
incline machine press
flat dumbbell flyes
bottom to top cable crosses

Exercises that are mandatory on arms only day, incorporate three or four exercises into chest(bis) day and back(tris) day:

always work tricep first and alternate or superset with bicep lifts

close grip bench
skull-krushers
reverse-grip tricep bench
cable tricep pushdowns
kickbacks
one arm behind head tricep extension
reverse tricep cable pulldown
close grip pushdown
tricep rope extension
behind head camber bar tricep extension
dips
between bench dips


bicep exercises:

straight bar curl
alternate dumbbell curl
camber bar curl
reverse incline straight bar curls
hammer curls
concentration curls
reverse camber curl
machine preacher curl
machine hammer curl
cable curls
rope hammer cable curls

 

[Shades McCool]

You have been quit helpful. Thanks for putting that time in on the post. It was very helpful. What are your stats like? You seem to be pretty knowledgeable!

 

[CN1]

Im an advanced bber, and my stats speak for theirselves, Im not no 280 but on my way to 260, but my training does show and my knowledge of pumping iron is shown through my physique, I just love listening to white zombie while gettin swole......."more human than the human, yeahhhh!!!!!!!!"

 

[Swoleyoley]

 

[pushing_fe]

CN1 I have been working out for over 10 years and I have never seen anyone in any gym I have ever been a member of do 11 different exercises for chest in one workout. I would pass out and and throw up all over myself if I tried to do that. I am so fatigued after 4 or 5 exercises that it wouldn't do me any good. However, what you are saying about splitting up the muscle groups sounds interesting. I might try that for a few weeks and see how I like that.

 

[Shades McCool]

OK I know you all know a lot about the actual lifting part of weights but tell me what you know about supplements. All I am on now is protein. What are the best legal supplements that wont totally fuck me up? I have heard about 19-nor. Tell me a little about that or anything that would help me.

 

[pushing_fe]

At your age I wouldn't take anything other than Protein powder, creatine, and a good multi-vitamin. Don't waste your money on anything else. Save it until your in your mid-twenties. This game can start getting expensive around then.

 

[lonewulf]

Dude, I know none of the "high posts" guys have read this thread or there would be a major thrashin' going on. CN1, if you can do eleven chest exercises in one workout, you dont need to be listening to "more human than human" cause you aint human. That would turn any mortal(including you Shades) into a "white zombie". Stick with three or four exercises with reps in the 6-10 range for major muscle groups-WULF

 

[CN1]

bro have you never read in the arnold encyclopedia of bbing that an advanced bber should be doing 20 or more sets per body part, and even one guy mentioned jay cutler does like 25, bro I dont mean literally do all 11, I actually do about 9 exercises, say on the big movements like incline, flat, and decline you do 3 sets each, and on others like machine incline press you only do 2 sets, and maybe only 2 sets on cable crosses, and maybe four on incline flys...............some of the exercises you may only do one set for like 25 reps, and others heavy like 8 reps......bro an advanced bbers goal is to do each set to failure, and make sure you train the muscle in every way with heavy sets, reps, super sets, and giant sets........to maintain and gain mass, size, hardness, shape, striations, and overall symmetry......you really got to be an advanced bber and trainer and use your mind to shape the body how you want it to look and how you want it to be to actually achieve the goals of weight training and bbing. And doing only 4 sets of 8 reps at 4 exercises is not going to give you the look of an almost pro bber or advanced bb, you got to thrash you body and constantly shock it to achieve the type of physique I am talking about.

 

[CN1]

BUMP

 

[Shades McCool]

BUMP

 

[Shades McCool]

Selfish Bump

 

[muscle_geek]

I have to agree with CN1's approach to working out. The H.I.T. does shit for me. I need a lot of hard core volume to really bring myself out. I do believe in shock sessions every once in a while to keep the muscles guessing.