critique my workout

[Nikkita]

Hi to everyone!

I have been changed my workout because I need more strenght for a fitness competitition. However, all my previous workouts were more the bodybuilding type... so I want you to look at my current workout and let me know if you think I can still gain or keep my muscle while adding strenght.


Before every session 30 mins cardio

Day 1 - Legs
leg press 10-8-6
squats 8-10 8-6-6
lunges 5x12
deadlifts 10-12-12
lying leg curl 5x15
individual leg curl 4x8
abductor 5x25
adductor 5x25

seated raises 5x25
donkey raises 5x25
standing toe raises 5x25

Day 2 - Delts, bi's and tri's
4 x15
military smith press
side laterals
dumbell press
inclined laterals

4x15
pulldowns
donkey kicks
french press
preacher mach.

4x15
barbell curl
hammer curls
preacher curls
concentration curls

Day 3 - Back and chest
4x15
incline dumbell press
flat flyes
machine presses
pullowers

4x15
close grip pulldowns
seated rows
upright rows
dumbell row
pull-ups

Thank you for any suggestion or comment you can make to my workout.

[yellows2k]

I dunno if you are on gear but I am all natural. Here is my workout:

Day 1:Chest/Bis
Day 2:Legs
Day 3:Rest
Day 4:Shoulders/Tris
Day 5:Back
Day 6:Rest
Day 7:Rest or Repeat

I do about 8-10 sets for chest, 9-11 sets for back, 10-12 sets for legs, 5-6 sets for tris, bis, and shoulders. I have been getting stronger and it has worked well. Extreme intensity, heavy weights, low reps(4-6 reps), proper diet and most importantly, rest.

[yellows2k]

Oh yeah, no cardio and my body fat has been dropping.

[saboudian]

I'm sure some of the other female members could help u quite a bit, but my only suggestion is that it looks like your workouts are extremely long. I think you could simplify it quite a bit.

Heh, kinda funny. Me and yellow have the exact same split.

[Nikkita]

Thanks for your comments, I'm thinking of redesigning my workout to fit my goals... mainly regarding series and reps... do you think this looks better?

Day 1:Chest/Bis
3x12
incline dumbell press
flat flyes
machine presses
pullowers

3x12
barbell curl
hammer curls
preacher curls
concentration curls

Day 2:Legs
leg press 10-8-6
squats 10-8-6-6
lunges 3x12
deadlifts 10-12-12
lying leg curl 3x12
individual leg curl 4x8
abductor 4x25
adductor 4x25

standing toe raises 4x20
reverse toe raises 4x20

Day 3:Rest

Day 4:Shoulders/Tris
3 x12
military smith press
side laterals
dumbell press
inclined laterals

3x12
pulldowns
donkey kicks
french press
preacher mach.

Day 5:Back
3x12
close grip pulldowns
seated rows
upright rows
dumbell row
pull-ups

[yellows2k]

Deson't look too bad. I train for power and size, let me show you my workout:

Day1:Chest/Bis
-Flat Bench 3 sets of 4-6 reps
-Incline DB 3 sets of 4-6 reps
-Flat DB 2-3 sets of 4-6 reps

-Standing BB Curls 3 sets of 4-6 reps
-Incline DB Curls 3 sets of 4-6 reps

Day 2:Legs
-Squats 3 sets of 4-6 reps
-Box Squats or Leg Press 3 sets of 4-6 reps
-Stiff Legged Deadlifts 3 sets of 4-6 reps
-Leg Curls 2 sets of 4-6 reps
-If I feel like it, then calf raises 3 sets of 4-6 reps

Day 4:Shoulders/Tris
-Hang Cleans or Standing Military press 3 sets of 4-6 reps
-Side Laterals 3 sets of 6-10 reps or Upright Rows Wide Grip 3 sets of 4-6 reps

-Close Grip Bench 3 sets of 4-6 reps
-Weighted Dips 3 sets of 4-6 reps

Day 5:Back/Traps/Rear Delts
-Deadlifts 3 sets of 3-4 reps
-Weighted Pull ups 3 sets of 4-6 reps
-Bent Over Barbel Rows 3 sets of 4-6 reps
-DB Shrugs 3 sets of 4-6 reps
-Rear Delt Raises 3 sets of 6-8 reps

I don't do any machines except for the leg curls. Free weights help work your stabilizer muscles and return better results. Hope this helps.

[houseofpain]

i know it is hard but i would do cardio after legs because you have a lactic acid buildup following a leg workout so you need to walk or run that out.

[kc]

I found that my body responded much better to a shorter workout, I had the power to increase my weights weekly and saw some extra bodyfat loss as a bonus when I lowered my sets per bodypart and kept my reps between 4-8. I used a pretty weird 3 day split, got alot of flak about it, but I accomplished my goals...

chest
bis
quads

calves
shoulders

hams
tris
back

I did 4 different moves..3 sets of decreasing reps/increasing weight 8-6-4. I added 20 pounds to my bench and increased my strength in all other areas as well in that 8 week cycle.

Good luck!!!

kc