What am I doing wrong?

[G Child]

Well just wanted someone to critique my workout here and let me know if I need to do more:

MON: Bi's & Legs
- Barbell Curls - 4 X 10, 1 warmup
- Seated Incline curls - 3 X 10
- Preacher Curls - 3 X 10
- Concentration or Hammers - 4 X 10-12
- Squats - 1 warmup 5 X 20
- Hack Squat - 5 X14
- Leg Curls - 4 X10-14
- Extensions 4 X 10-14
TUES: Chest Abs?
- Incline Barbell - 1 Warmup, 12, 10, 8, 6, 4, 2
- Incline Cybex - 3 X 8
- Incline Flys - 10, 8, 6
- Decline or Wide Grip Barbell- 4 X 10
WED: Off
THURS: Back Traps
- Pullups - 5 X 10
- Cybex Row - 12, 10, 8
- Cybex Pulldown - 12, 10, 8
- Seated Row - 4 X 12
- Deadlift - 4 X 10
- Shrugs - 4 X 15
- Upright Rows - 3 X 10
FRI: Delts & Tris
- Behind the neck press - 12, 10, 8, 6
- Dumbell Presses - 2 X10
- Arnold Presses - 3 X 10
- Front Raises - 3 X 10
- Lateral Raises - 3 X 10
- Skull Krushers - 15, 12, 10, 10
- Closegrip pressdown - 4 X 10
- Reverse grip - 4 X 10
- Kickbacks
SAT & SUN: Off

[ptbyjason]

Unusual split, I am not sure how I would adjust your schedule without totally redoing it, but I'm not crazy about doing biceps on leg day.

[MBaraso]

Well you got all the exercise's there. But you might wanna change your split.
I'm in the process of looking for a new workout myself.....

M

[G Child]

Thanks, if you guys can suggest any splits that would be great. I like working out 4 times a week and having Wed, Sat and Sun off. The only day that I don't want changed is Tues, that's the only day that I have a spotter and need it for chest.

[MBaraso]

How bout this:

Mon: Legs & Abs
Tues: Chest & Back & Traps
Weds: off
Thurs: Shoulders & Abs
Fri: Bi's & Tri's

Thats the only thing I could think of for 4 days. I'm trying to put together something for 5 days a week. When it comes to this i'm the most indecisive SOB on this planet

M

[Fullback57]

I think MBaraso has suggested a great split. a quick question about your current training split though...on your leg day, do u superset when u do leg curls and extensions? The only thing I can suggest that works great for me is to switch up what u do when you train, keep your muscles confused, good luck and happy growing bro!!

[G Child]

Holy Sh*t! Chest Back and Traps? Back and Traps takes me and Hour and Chest usually takes about 45 min.

[MBaraso]

Holy Sh*t! Chest Back and Traps? Back and Traps takes me and Hour and Chest usually takes about 45 min.

Well you could do traps on Shoulder day, since your doing shrugs anyway.
Fullback I superset extentions and curls also.

M

[ptbyjason]

how about chest on the shoulder day in the schedule that MBaraso wrote.

[DevilsDeity]

I use a 4 day work out sched

works good for me

see if theres any thing that might help you here

http://www.geocities.com/devils_deity/workout.doc
(the link works just copy and paste in your browser)

[bex]

Chest...tris
Back...bis
Legs...abbs
Shoulders..

[kaiser soze]

IMO you are doing too much presses for shoulders.
I suggest you this routine:
mon.-legs
tue.-chest,bis,calves
thu.-back,abs
sat.-shoulders,tris,calves

[KINGLYON8801]

you should try a differnet split. maybe something like this
day 1- chest & bicpes
day 2- legs
day 3- back, traps, tri
day 4 delts, rear delts
*you r doing to high of reps and to many sets, drop you sets from 2-3 sets and 6-10 reps. when u exceed 10 reps you r burning up to my glcygon levels, which is going to hurt you in recovery. i dont know what your goals r but from what i see u r overtraining. what is your diet like. also why is your traps take u and hr. it is a small muscle group should only do 2 excersises, 2 sets 6-10 reps for them.