Critique my workout

Alright guys I walk out of the gym And dont feel Sh**.I train pretty hard but my routine has become not so much of an a** kicker like it used to be. Here it is let me know what you think and what I could do to change it up, Thanx.

Chest-
Bench press Dumbell Bench Cable crossovers Pec deck
2sets of 6 3 sets of 10 3 sets of 10 3sets of 10
2sets of 4
2sets of 2

Dumbell flys
3 sets of 10

Biceps-
Strait bar curls 21's Seated dumbell strait bar cable curls
4 sets of 10-12 3 sets 3 sets of 8-10 3 sets of 10-12

rope curls Preacher curls
3 sets of 10-12 3 sets of 10-12

Triceps-
Skull crushers superset with close grip bench and strait bar extentions(on lat machine) 3 sets of 10 each

rope push downs tricep dumbell extensions super set with dips
3 sets of 10 3 sets of 10 each

Shoulders-
Lateral raises super set with front raises and high pulls
3 sets of 10 each

Arnolds Military press
3 sets of 10 3 sets of 10

Back-
Behind neck lat pulls Lat pulls lat pull machine
2 sets of10 2 sets of 10 3 sets of 10
seated pulls with cable dumbell lawnmower pulls shrugs
3 sets of 10 3 sets or 12 3 sets of 12-15

Legs I work till I vomit most times so Im ok on that. Please any info will help. This has gotten too easy I want to get sick from working out too hard. Thank you

i dont see any deadlifts and i hope you were doing squats for legs.......do your lat pulldowns towards the top of your chest, not behind the neck.......i'd stick to heavy compound movements like deads, squats, heavy rows, bench, etc......lower your rep range as well.......muscle hypertrophy ideally happens with heavy weight and low reps.....like 4-6 range

not enough exercises for back IMO......looks as though you're concentrating more on isolation exercises rather than compound exercises for the larger, more important muscles, like the back....

I agree I need more back workouts and shoulders also. I do so much sh** for legs Im not worried about that I can barely walk after a leg workout.

Quote:

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Originally Posted by BigT32

I agree I need more back workouts and shoulders also. I do so much sh** for legs Im not worried about that I can barely walk after a leg workout.

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but do you do squats??

also, why did you double post this???

http://forums.steroid.com/anabolic-steroids-questions-answers/166899-critique-my-workout.html

To the steroid questions? IF thats what your asking its because more people visit the steroid questions forum. I do Squats 5 sets of 5-8, Deep squats 3 sets of 8, Leg press 3 sets of 10-12, calf raises, 4 sets of 20-25, leg curls 3 seats of 8-10, leg extentions 3 sets of 8-10, strait leg dead lifts 4 sets of 10-12.

way too many exercises for legs bro

I usually eliminate one major excercise ex. I will trade leg presses for deep squats or vise versa.

Quote:

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Originally Posted by BigT32

Alright guys I walk out of the gym And dont feel Sh**.I train pretty hard but my routine has become not so much of an a** kicker like it used to be. Here it is let me know what you think and what I could do to change it up, Thanx.

Chest-
Bench press Dumbell Bench Cable crossovers Pec deck
2sets of 6 3 sets of 10 3 sets of 10 3sets of 10
2sets of 4
2sets of 2

Dumbell flys
3 sets of 10

Biceps-
Strait bar curls 21's Seated dumbell strait bar cable curls
4 sets of 10-12 3 sets 3 sets of 8-10 3 sets of 10-12

rope curls Preacher curls
3 sets of 10-12 3 sets of 10-12

Triceps-
Skull crushers superset with close grip bench and strait bar extentions(on lat machine) 3 sets of 10 each

rope push downs tricep dumbell extensions super set with dips
3 sets of 10 3 sets of 10 each

Shoulders-
Lateral raises super set with front raises and high pulls
3 sets of 10 each

Arnolds Military press
3 sets of 10 3 sets of 10

Back-
Behind neck lat pulls Lat pulls lat pull machine
2 sets of10 2 sets of 10 3 sets of 10
seated pulls with cable dumbell lawnmower pulls shrugs
3 sets of 10 3 sets or 12 3 sets of 12-15

Legs I work till I vomit most times so Im ok on that. Please any info will help. This has gotten too easy I want to get sick from working out too hard. Thank you

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I think that routine has to many exercises, drop the shaping movements crossovers pec, deck, rope bicep curls,ect, ect, you seem to be supersetng a lot, this is a (shocking) method use it when you hit a sticking point remember more is not better in this game, if you are a monster superset, dropset, till you die, but if your not that advanced keep it basic..just MO

Getting sick will not make you stronger nor will overtraining. Do a search for workouts in this forum and you will see what a normal workout looks like.
You most likely feel tired or lathargic with all the overtraing you do. Not unless its all with light weight.
What are you goals and stats? Do you want to gain lean muscle, mass, or loose weight ect.......

Way too much training going on. For one, 21's on your biceps every workout wont get you sh*t for mass, especially on top of all those other movements.

Quote:

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Originally Posted by stayinstacked

Way too much training going on. For one, 21's on your biceps every workout wont get you sh*t for mass, especially on top of all those other movements.

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agreed.....

read some posts around here and look at wat others are doing.

I just feel like I need to do a bunch of sh** to really feel a burn and feel like I accomplished something. If I dont get tired or sore I dont feel like I worked hard enough.
Stats-
5'11" 202 10% bf

Less is more
live by it :(