Critique this workout program

[NinjaX]

Monday: Chest & Tris

Chest:

1.Flat Bench 4 sets, 10 reps each set
2.Incline Bench 4 sets, 10 reps each set
3.Decline Bench 4 sets, 10 reps each set
4.Flys (Machine or Dumbells) 4 sets, 10 reps each set
5.Pec Tech 3 sets, 12 reps --> use light weight on this one

Tris

1.Dips 4 sets, 10 reps
2.Reverse tri cable pulldown 4 sets, 10 reps
3.Vbar extensions 4 sets, 10 reps
4.Rope extensions 4 sets, 10 reps
5.Overhead dumbell extension 4 sets, 10 reps

Tuesday Back & Bi's

Back:

1.Lat pulldowns 4 sets, 10 reps
2.Close grips pulldowns 4 sets, 10 reps
3.Rows 4 sets, 10 reps
4.Bentover reverse pulls 4 sets, 10 reps

Bi's

1.Zatman Curls 4 sets, 10 reps
2.Hammer Curls 4 sets, 10 reps
3.Bar Curls 4 sets, 10 reps
4.Cable Curls or Hammers 4 sets, 10 reps
5.21's 3sets, 21 reps

Wednesday Shoulders

1.Military Press 4 sets, 10 reps or Arnold Prsses 4 sets, 10 reps
2.Front Raises 4 sets, 10 reps
3.Lateral Raises 4 sets, 10 reps
4.Rear Deltoid 4 sets, 10 reps
5.Shrugs Front Close grip 4 sets, 10 reps
6.Shrugs Side Dumbell 4 sets, 10 reps

Thursday Off

Friday Legs

1.Squats 4 sets, 10 reps
2.Leg Press 4 sets, 10 reps
3.Hamstring Curls 4 sets, 10 reps
4.Leg Extensions 4 sets, 10 reps
5.Lying Hamstrin Curls 4 sets, 10 reps
6.Lunges 4 sets, 10 reps
7.Calf Raises 8 sets, 10 reps

Saturday: Begin Chest Routine Again, this schedule should constantly vary because Saturday always constitutes a different muscle will be worked

Sunday Off

 

[DocJ]

The first thing that strikes me is the volume....I'm a Dorian Yates/Menzer low volume guy but I think that's just personal preference.
Second thing was with your chest routine. It's my opinion that 3 pressing movements is too much. I would pick one pressing movement for upper one for lower and then a flye movement of choice for a chest routine.

 

[Widi]

Just one word: Overkill

 

[Backhouse]

Mike Mentzer has just turned in his grave.

 

[Beezers]

OVERTRAINING!!!

 

[The_HULK_Jr]

u r over training your bis and tris bigtime, I would trim down the volume to about 3 - 4 exercise per body part


Hulk

 

[The_Eviscerator]

You are obviously on a cycle of something to do this routine?

It looks like a pretty standard cookie cutter routine. It should work.... for about three weeks then it is time to stir the pot again.

 

[NinjaX]

bump!!

 

[DTOX]

If it takes you 2 hours to do a workout...you just may be a redneck.

 

[barbells79]

ninja
listen to what iceman said, volume is way too high. your bis and tris are already stressed from your chest and back workout, so the volume for these 2 groups is too much. after i saw that, i didnt look real close at the rest of it but it seems ok......................



peace bb79