Workout Critique, Please--Feel Free to Tear Me Open a New One

This is my cutting workout plan. As I stated in a previous thread, my right side seems stronger (and even looks a little more muscular) than my left side. I want to focus on compound exercises as my primary lifts, but I noticed that many of these use bars instead of dumbs--I'm just so paranoid that I may look jacked on my right side and wimpy on my left. Please feel free to rip my workout apart keeping in mind that I want to look symmetric. Also, feel free to adjust the number of reps and sets--tear it all up if you feel like it. Thanks guys. Peace.

***Note***I always increase weight as I move on to the next set
M:Back and Bis
BB Bent Deads: 12 (warmup), 8, 8, 8/6 (depending how heavy)
Pulldowns: 8, 8, 8/6
Seated Row (on a machine where I load plates on each side): 8, 8, 8
DB Shurgs: 3 x 10

Regarding my bis workout, I need guidance for exercises

T:Chest, Tris, and Abs
DB Flat Bench: 12 (wu), 8, 8, 8/6
DB Incline Bench: 8, 8, 8/6
DB Flies: 3 x 10

Regarding my tris workout, I also need some guidance

W:Off

Th:Legs
BB 1/2 to 3/4 Squats: 12 (wu), 3 x 10
BB Stiff-Legged Deads: 3 x 8
DB or BB Lunges (depending on how I feel, really): 3 x 8
Standing or Sitting Calf Raises (alternate weekly): 3 x 10

F:Shoulders and Abs
DB Military Press: 12 (wu), 8, 8, 8/6
DB Arnolds: 2 x 8
DB Lateral Raises: 3 x 8
DB Bent-Over Lateral Raises: 3 x 8
Weighted Machine Crunches: reps of 25, 20, then 15
Hanging Leg Lifts: 3x20

I need some guidance as to my oblique exercises.

Cardio: anywhere from 3-5 times a week (empty stomach: 45-60mins on the elliptical at 65-75%MHR)

Overall I would say you are not doing enough work. I will comment on your leg day as an example:

Th:Legs
BB 1/2 to 3/4 Squats: 12 (wu), 3 x 10
BB Stiff-Legged Deads: 3 x 8
DB or BB Lunges (depending on how I feel, really): 3 x 8
Standing or Sitting Calf Raises (alternate weekly): 3 x 10


I do in kilograms

Squats:
20 x 50
20 x 70
10 x 100
10 x 120
10 x 130
10 x 140
10 x 150

Hack squat
10x 120
10 x 130
10 x 140
140 to failure (with partner)
140 to failure (with partner)

Leg curls
20 x 40
20 x 50
10 x 60
10 x 70
10 x 80
10 x 90

BB lunges
10 x 40
10 x 50
10 x 60
10 x 70
10 x 80
10 x 80

Leg extentions (one leg at a time)
20 x 40
20 x 50
10 x 60
10 x 70
10 x 80
10 x 90


Your intensity is really low. 12 total sets on leg day won't do sh*t. Dial it up big time. All the way across the board.

Bump. Just need more advice.

Quote:

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Originally Posted by The Dynasty

This is my cutting workout plan. As I stated in a previous thread, my right side seems stronger (and even looks a little more muscular) than my left side. I want to focus on compound exercises as my primary lifts, but I noticed that many of these use bars instead of dumbs--I'm just so paranoid that I may look jacked on my right side and wimpy on my left. Please feel free to rip my workout apart keeping in mind that I want to look symmetric. Also, feel free to adjust the number of reps and sets--tear it all up if you feel like it. Thanks guys. Peace.

***Note***I always increase weight as I move on to the next set
M:Back and Bis
BB Bent Deads: 12 (warmup), 8, 8, 8/6 (depending how heavy)
Pulldowns: 8, 8, 8/6
Seated Row (on a machine where I load plates on each side): 8, 8, 8
DB Shurgs: 3 x 10

Regarding my bis workout, I need guidance for exercises

T:Chest, Tris, and Abs
DB Flat Bench: 12 (wu), 8, 8, 8/6
DB Incline Bench: 8, 8, 8/6
DB Flies: 3 x 10

Regarding my tris workout, I also need some guidance

W:Off

Th:Legs
BB 1/2 to 3/4 Squats: 12 (wu), 3 x 10
BB Stiff-Legged Deads: 3 x 8
DB or BB Lunges (depending on how I feel, really): 3 x 8
Standing or Sitting Calf Raises (alternate weekly): 3 x 10

F:Shoulders and Abs
DB Military Press: 12 (wu), 8, 8, 8/6
DB Arnolds: 2 x 8
DB Lateral Raises: 3 x 8
DB Bent-Over Lateral Raises: 3 x 8
Weighted Machine Crunches: reps of 25, 20, then 15
Hanging Leg Lifts: 3x20

I need some guidance as to my oblique exercises.

Cardio: anywhere from 3-5 times a week (empty stomach: 45-60mins on the elliptical at 65-75%MHR)

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ok ill try to go workout to workout... what id do or change

back
add bent barbell rows. do full deads if your not..
and add db rows.

chest is good imo. maybe drop a set on bench and incline and focus on the 3workin sets..

tris.. what id do
bent bar pushdowns
nosebreakers or skullcrushers
flat bar pushdown
kickbacks

shoulders
drop arnolds

legs
squats, up the number of reps, try doing 12-16 perset
hacks
leg ext
leg curl
sldl

thats what i would do....

Quote:

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Originally Posted by znak

Overall I would say you are not doing enough work. I will comment on your leg day as an example:

Th:Legs
BB 1/2 to 3/4 Squats: 12 (wu), 3 x 10
BB Stiff-Legged Deads: 3 x 8
DB or BB Lunges (depending on how I feel, really): 3 x 8
Standing or Sitting Calf Raises (alternate weekly): 3 x 10


I do in kilograms

Squats:
20 x 50
20 x 70
10 x 100
10 x 120
10 x 130
10 x 140
10 x 150

Hack squat
10x 120
10 x 130
10 x 140
140 to failure (with partner)
140 to failure (with partner)

Leg curls
20 x 40
20 x 50
10 x 60
10 x 70
10 x 80
10 x 90

BB lunges
10 x 40
10 x 50
10 x 60
10 x 70
10 x 80
10 x 80

Leg extentions (one leg at a time)
20 x 40
20 x 50
10 x 60
10 x 70
10 x 80
10 x 90


Your intensity is really low. 12 total sets on leg day won't do sh*t. Dial it up big time. All the way across the board.

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Don't confuse volume with intensity. There's no way you can maintain maximum intensity for 30 sets.

Quote:

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Originally Posted by NotSmall

Don't confuse volume with intensity. There's no way you can maintain maximum intensity for 30 sets.

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Exactly, that's why I respectfully disregarded his advice. I made an effort to construct my workout around some of Swolecat's guidelines. I lift alone, and I make sure I limit my rest time in b/w sets, and I go hard.

My advice would be to do 3 working sets (like said above) and keep them in the range of 8-10 reps. You may also want to think about switching some of your days around.

Try working bi's/tri's together so they get full attention and arn't winded from an intense back/chest workout. This way you can do 5 on/2 off (being the weekends).

Other then that it all looks relatively good.