Critique my workout!

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    petey7408's Avatar
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    Critique my workout!


    How does my workout look? Anything you would do differently?

    Stats: 5'10" 182 lbs.
    Supps: Pro Complex, Fish Oil, Opti-Men, Prime, Glycobol, NO Shotgun, Glucosamine Chondroiten

    Monday: Legs,
    Exercise: Sets: Reps:
    Parallel Squats 4 sets of 10
    Front Squats 4 sets of 10
    Calf Raises (Neutral, Inner, Outer, Neutral) 15, 12, 12, 15
    Leg Extensions (Both, Left, Right, Both) 4 sets of 10
    Leg Curls (Both, Left, Right, Both) 4 sets of 10
    Deadlifts 4 sets of 10
    Barbell Lunges (Each Leg) 3 sets of 10


    Tuesday: Chest, Triceps
    Exercise: Sets: Reps:
    Bench Press 4 sets of 10
    Dumbbell Bench Press 2 sets of 12
    Incline Press 4 sets of 10
    Dumbbell Incline Press 2 sets of 12
    Laying Dumbbell Flys 4 sets of 12
    Laying Tricep Extensions 4 sets of 12
    Bench Dip 4 sets of 10
    Cable Pushdowns 4 sets of 10


    Wednesday: Abs


    Thursday: Shoulders, Traps
    Exercise: Sets: Reps:
    Overhead Dumbbell Press 4 sets of 10
    Dumbbell Upright Row 3 sets of 12
    Lateral Raises 4 sets of 10
    Dumbbell Flys 4 sets of 10
    Barbell/Machine Shrug 4 sets of 10
    Dumbbell Shrug 2 sets of 12
    Plate Shrug 4 sets of 12


    Friday: Back, Biceps
    Exercise: Sets: Reps:
    EZ Bar Curls 4 sets of 10
    Reverse Grip EZ Bar Curls 4 sets of 10
    Hammer Curls 4 sets of 10
    Dumbbell Curls (On Incline Bench) 3 sets of 10
    Reverse Grip Bent Over Rows 4 sets of 10
    T-Bar Rows 4 sets of 10
    Lat Pulldowns 4 sets of 10
    Dumbbell Row 2 sets of 12 (Each Arm)

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    swollwilliams's Avatar
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    looks pretty solid, good variety of exercises, hitting muscle groups from all angles. only thing i would suggest is don't get to caught up in following this to a tee. mix it up some, order of exercises, adding in super sets, drop sets, etc. variety is key in stimulating new muscle growth.. go get it man!
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    suncloud's Avatar
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    one thought : it looks like you've only got two tricep exercises. if hand position is the same for both of them, you're missing out. you'll have to use all three grips - overhand/underhand/parallel to fully develop them.
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    youngandfree's Avatar
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    Quote Originally Posted by petey7408 View Post
    How does my workout look? Anything you would do differently?

    Stats: 5'10" 182 lbs.
    Supps: Pro Complex, Fish Oil, Opti-Men, Prime, Glycobol, NO Shotgun, Glucosamine Chondroiten

    Monday: Legs,
    Exercise: Sets: Reps:
    Parallel Squats 4 sets of 10
    Front Squats 4 sets of 10

    Calf Raises (Neutral, Inner, Outer, Neutral) 15, 12, 12, 15
    Leg Extensions (Both, Left, Right, Both) 4 sets of 10
    Leg Curls (Both, Left, Right, Both) 4 sets of 10
    Deadlifts 4 sets of 10
    Barbell Lunges (Each Leg) 3 sets of 10


    Tuesday: Chest, Triceps
    Exercise: Sets: Reps:
    Bench Press 4 sets of 10
    Dumbbell Bench Press 2 sets of 12

    Incline Press 4 sets of 10
    Dumbbell Incline Press 2 sets of 12

    Laying Dumbbell Flys 4 sets of 12
    Laying Tricep Extensions 4 sets of 12
    Bench Dip 4 sets of 10
    Cable Pushdowns 4 sets of 10


    Wednesday: Abs


    Thursday: Shoulders, Traps
    Exercise: Sets: Reps:
    Overhead Dumbbell Press 4 sets of 10
    Dumbbell Upright Row 3 sets of 12
    Lateral Raises 4 sets of 10
    Dumbbell Flys 4 sets of 10
    Barbell/Machine Shrug 4 sets of 10
    Dumbbell Shrug 2 sets of 12
    Plate Shrug 4 sets of 12


    Friday: Back, BicepsExercise: Sets: Reps:
    EZ Bar Curls 4 sets of 10
    Reverse Grip EZ Bar Curls 4 sets of 10
    Hammer Curls 4 sets of 10
    Dumbbell Curls (On Incline Bench) 3 sets of 10
    Reverse Grip Bent Over Rows 4 sets of 10
    T-Bar Rows 4 sets of 10
    Lat Pulldowns 4 sets of 10
    Dumbbell Row 2 sets of 12 (Each Arm)

    I would change what I underlined. Overall pretty solid, I would drop the total volume just a bit.

    Leg day, pick a squat, parallel or front, not both. Then do the other the following week so you are developing both exercises. Both in same workout is overkill for what you posted. I would do deadlifts on back day, not leg day since you are doing so much squatting already.

    Chest day. Too much pressing. I would choose a incline and a flat press, either DB or BB. No need to do both BB and DB flat and incline same workout. ALternate them between 2 workouts. You can also sub incline DB flyes for flat DB flyes for extra variety.

    Traps, I would drop 1 exercise. Upright rows hit traps some, then hit a BB shrug or DB shrug. If going to do both, 3 sets for each. Or just go all out on one each week, hit the other the next workout.

    Friday. I would do back first, then Bi's. Start with the deadlifts from leg day. Then drop 1 of the exercises and save it for next workout. Then drop a bi exercise and save it for next time too.

    Overall, fairly solid. I typically keep with 3 exercises. More is too much if you go all out. Especially on large groups like chest back and legs. The exercises you picked are good, just save some for next workout to keep things fresh. Good job.
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    Rodja's Avatar
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    Vary up your rep range more and cut back on volume. For your main lift on each session, use a 3-5 rep range and then 8-15 on the rest.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

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    petey7408's Avatar
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    Ok! Thanks for the input guys!

    One more question:

    I plan on doing this for 6 weeks, so when I get to that point, what changes would you make on the number or reps and sets to mix up the workout to prevent adaptation?
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    Just keep rotating exercises each week so that you don't do the same each time. You can do like Rodja suggested and do 3-5 reps on main lift and then higher reps for the others. After 6 weeks, you can do sets of 12-15 for each for 2 weeks. Then do sets of 6-10 for 2 weeks. Then do sets of 3-6 to really build some strength in each lift. Then take a week off to rest up, do easy cardio and abs. Then go back to sets of 6-8. You should be able to use a bit heavier weight than the last time you did sets of 6-8 for those exercises. Keep a log if you don't already with the date and sets and reps of each exercise you do.
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    Damn man how long does leg day take? looks like 4 hours ta me lol. I would cut wayyyyy back on volume and go for quality hardcore sets. I used to do exactly what your doing. Try to incorporate every concievable angle you can to hit a muscle so you leave nothing out. However your intensity has to suffer from so many sets. Plus squats and deads same day? After either of my squat or dead routines I'm doing good ta make it to the car... Thats just me thou man. I'd lower volume, change it up a bit every now and then, keep good form throughout and rip that sh!t up! intensity and failure is where its at for me. then cheat reps etc till its dead, for real.
  

  
 

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