Critique my workout...please.

I have a 4 day split as of right now.

I do a moderation of the HIT training with 1 set for warmup with very light weight, 1 set to 8 reps [not failure] and then another set using the very slow movement for about 6 reps or until failure. I do this routine for every excersize that I do. I want to bulk as much as possible right now through the winter.

I would love if I could get some advice on what you would change or what you would add to my workout.

I have no problem with spending a lot of time in the gym. In fact, I would rather be there than anywhere else. :lol:

Monday:
Flat Bench
Incline DB Press
Flat bench flys
Decline flys

Tuesday:
Military Press
Behind the neck press
Side raises
Upright barbell row
Squats
Leg press
Hamstrings
Calves

Wednesday:
Deadlifts
Lat pull down
Seated cable row
Bent over barbell row

Thursday:
Close grip curl
Preacher curl
Concentration DB curl
Weighted dips
Tricep extension
Tricep pushdown [rope]

Please critique this and let me know what you think I should add or what you think of my workout.

Quote:

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Originally Posted by Impitious

I have a 4 day split as of right now.

I do a moderation of the HIT training with 1 set for warmup with very light weight, 1 set to 8 reps [not failure] and then another set using the very slow movement for about 6 reps or until failure. I do this routine for every excersize that I do. I want to bulk as much as possible right now through the winter.

I would love if I could get some advice on what you would change or what you would add to my workout.

I have no problem with spending a lot of time in the gym. In fact, I would rather be there than anywhere else. :lol:

Monday:
Flat Bench
Incline DB Press
Flat bench flys
Decline flys

Tuesday:
Military Press
Behind the neck press
Side raises
Upright barbell row
Squats
Leg press
Hamstrings
Calves

Wednesday:
Deadlifts
Lat pull down
Seated cable row
Bent over barbell row

Thursday:
Close grip curl
Preacher curl
Concentration DB curl
Weighted dips
Tricep extension
Tricep pushdown [rope]

Please critique this and let me know what you think I should add or what you think of my workout.

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critiques:

¤ poor outline ( poor distribution of exercises/bodyparts on the relevant days. e.g. day 1 is a light workload: just chest...whereas days 2 is very heavy...day 3 is moderate...and day 4 is just arms

¤ too many exercises for the smaller bodyparts (arms) when compared to the larger bodyparts.

¤ over laps: 4 days direct/indirect shoulder work; chest followed by shoulders; Hamstrings followed by back; Back followed by biceps

Suggestions? (using your exercise choices)

Monday:
Flat Bench
Incline DB Press
Decline flys
Close grip curl
Preacher curl

Tuesday:
Squats
Leg press
Hamstrings
Calves

Wednesday: Rest

Thursday:
Behind the neck press
Side raises
Upright barbell row
Weighted dips
Tricep extension

Friday:
Deadlifts
Lat pull down
Seated cable row
Bent over barbell row

Wow. That actually sounds much better.
I like the break in the middle of the week, it makes a lot of sense.

Thanks for the help a lot. I'm going to give this a shot for a few weeks and see how it goes.

If anyone else has any other opinions, please feel free to share them.

No prob bro...it's what im here for

Bump for S.P.G. and Znak

Quote:

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Originally Posted by Impitious

Wow. That actually sounds much better.
I like the break in the middle of the week, it makes a lot of sense.

Thanks for the help a lot. I'm going to give this a shot for a few weeks and see how it goes.

If anyone else has any other opinions, please feel free to share them.

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Narkissos did a great job sorting out the split. (In stead of lat pull downs, I would do weighted pull ups, but that is a nit.)

My only comment would be not to give it a shot for a few weeks, but to do this split religiously for three months. Always stick with your split long enough to see what it is doing to your body. A big part of training is getting to understand how YOUR body reacts to exercises, your split, your rest times, your intensity.

If yous split is covering all your body parts at least once a week and has all your basic compound movements in it, you are good it go. When it stops giving you results, look at your weight and reps (have you added week by week?) and intensity (are you moving more weight in the time that you are working out.)

Last thing. There is such a thing as spending too much time in the gym. My work out takes one hour and fifteen minutes. I doubt that I say more than 50 words per work out even though I am working out with a partner. It is not that I am unsocial, I am typically trying to recover or am visualizing the next move or am spotting, encouraging my partner.

Most people don't get gains because they are puttering about the gym. You see them, year after year at the same weight doing the same exercises. Think about your work out before you go in, do your workout, then socialize if you want. But you have to build a wall around you during your workout or you are just wasting time.

S.P.G, Narkissos, znak, striker93 and myself...

...should all be made moderators in recognition of our extensive knowledge base :lol: Just read the past posts

Quote:

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Originally Posted by Flexor

S.P.G, Narkissos, znak, striker93 and myself...

...should all be made moderators in recognition of our extensive knowledge base :lol: Just read the past posts

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i second that.... :aaGreen22


and 100% with Narkissos on the critiques good post.....