please critique my workout routine

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    keater824's Avatar
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    6'1"  186 lbs.
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    please critique my workout routine


    can anyone please critique my workout routine.. especially my chest area that's my main weak point in my body. I hoping to put on 10lbs of muscle by June with this routine. i do not really train my legs because i am a long distance runner
    age: 18
    height; 6'2
    weight: 187lbs bf 12%
    diet: egg whites, apples, canned tuna, whey protein, whole grain bread and pasta and either fish or red meat for dinner

    Mon& Thrusday chest, shoulders, triceps, abs
    Incline smith machine 3x8
    cable crossover 3x8
    Bench smith machine 3x8
    DB flat bench 3x8
    close grip bench 5x8
    pressdowns 3x8
    decline crunch 3x15
    decline opposite crunch 3x15
    leg raises 3x15
    scissors 3x10

    Tues& Fri Back, Biceps, Abs
    Lat row 6x8
    Pullups 6x8
    Preacher curl 6x8
    Cable curls 3x8
    leg press 3x15
    decline crunch 3x15
    decline opposite crunch 3x15
    leg raises 3x15
    scissors 3x10

    thanks

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    kingk0ng's Avatar
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    From the sounds of your stats, you need to bulk.

    I'd cut a lot of those movements out and focus on your squat, deadlift, horizontal/vertical pushes and pulls. Look up starting strength and work with it for the time being. Develop muscle mass through a caloric surplus and progressive resistance training.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
  3. Registered User
    keater824's Avatar
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    6'1"  186 lbs.
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    ok thanks will do

    reps
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