Critique My Workout

[W13NY]

Monday
Off Day.

Tuesday
Legs
-4 Sets of Leg Press
-3 Sets of Leg Extensions
-3 Sets of Calf Press
-3 Sets of Seated Leg Curls

Wednesday
Shoulders
-4 Sets of DB Shoulder Press
-3 Sets of Side Laterals
-3 Sets of Front Laterals
-3 Sets of Shrugs

Thursday
Off Day.

Friday
Biceps
-4 Sets of Barbell Curls
-3 Sets of DB Curls
-3 Sets of Cable Curls
-3 Sets of Hammer Curls
Back
-4 Sets of Wide Grip Pulldowns
-4 Sets of Rows

Saturday
Off Day.

Sunday
Chest
-4 Sets of Incline Bench Press
-3 Sets of Flat Bench Press
-3 Sets of Flys
Triceps
-3 Sets of Close Grip Bench Press
-3 Sets of Over the Head Cable Extensions
-3 Sets of Kickbacks
-3 Sets of Dips

Thats my workout. Let me know what you guys think.

 

[Omega]

first thing that really just JUMPS out at me is that you have FOUR exercises for biceps and just TWO for back????? wtf is going on?? dont you see something VERY wrong with that???? thats all im gonna say, i dont have the time to post a thorough reply so ill just say a couple quick things. skimp on the isolation (sissy) exercises and add more compound lifts. especially for back. back is extremely important. when you train back you also hit your biceps pretty well but since you are only doing 2 exercises you probably arent. i dont do ANY direct bicep work. zero. they get hit hard enough from training back. also, i didnt see any posterior deltoid work. ???????

 

[Omega]

1 more thing i just noticed. you do more exericises for shoulders triceps and biceps than you do for legs chest and back........... need i say anything else or do you honestly just do not know????:wtf1:

 

[country1911]

Squat and deadlift, learn them, love them.

Seriously, more tri then chest? WAY more bi the back? If you want big arms you have to train everything else. For every 10lbs you gain an 1" on your arms.

 

[JN230]

First off what are your goals, if bodybuilding.
Leg day add 4 sets squats, and 3 sets glute ham raises
Put arms on their own day
Back needs 2 row exercises, and 2 pulldown types
Shoulders need rear delt exercise
Definately use close grip bench presses on chest tris

Monday
Off Day.

Tuesday
Legs
-4 Sets of Leg Press
-3 Sets of Leg Extensions
-3 Sets of Calf Press
-3 Sets of Seated Leg Curls

Wednesday
Shoulders
-4 Sets of DB Shoulder Press
-3 Sets of Side Laterals
-3 Sets of Front Laterals
-3 Sets of Shrugs

Thursday
Off Day.

Friday
Biceps
-4 Sets of Barbell Curls
-3 Sets of DB Curls
-3 Sets of Cable Curls
-3 Sets of Hammer Curls
Back
-4 Sets of Wide Grip Pulldowns
-4 Sets of Rows

Saturday
Off Day.

Sunday
Chest
-4 Sets of Incline Bench Press
-3 Sets of Flat Bench Press
-3 Sets of Flys
Triceps
-3 Sets of Close Grip Bench Press
-3 Sets of Over the Head Cable Extensions
-3 Sets of Kickbacks
-3 Sets of Dips

Thats my workout. Let me know what you guys think.

 

[Omega]

Squat and deadlift, learn them, love them.

Seriously, more tri then chest? WAY more bi the back? If you want big arms you have to train everything else. For every 10lbs you gain an 1" on your arms.

well said:cheers:

 

[jumpshot903]

As stated above its a common idea of working the glamour muscles which isnt the way to go if your putting in the time and effort work them all and all of them equally and to the full extent. As mentioned everyone should have Deads and squats theres just no debate to be made on that topic.

 

[W13NY]

Thanks for the help guys. I started squats and deads this week and lowered the amount of sets on the tris and bis and upped the amount of sets on chest, legs and back. I also added in that much needed rear delt exercise.

 

[Omega]

then you are well on your way as long as you EAT RIGHT. eating is the hardest part. anyone can train correctly if shown. its hard and takes alot of discipline time and preperation to eat good and clean all day every day. good luck and keep us posted