My Training Schedule! Any OpinionS?

[Liftnainez]

Sup bro's. I never really posted my training schedule: Any suggestions are welcome.

First- My bodypart that I feel is lagging is my chest. It is finally starting to grow a bit actually but still not as BIG as I would like it to be. My strength on chest is pretty strong it just doesnt grow as much as I would like (weird!) (Thinking of hitting chest 2 X a week, but not to sure of this) I do cardio in the AM 4 times a week as well as Abs 4 times a week.........Also days and rep ranges may vary.. I try to switch things up once in a while, although I would like to get more organized with exactly when and how I change my routine. Maybe every month revamp everything- days, exercises, rep ranges, pace of rep- What do you guys think? Anyway to my routine:

Monday
Chest:
Incline BB Bench Press: 1-2 warmups w bar+ 4 working sets
Flat DB Bench Press: 3-4 sets 8-10 reps
Incline Dumbell Flys: 3 sets usually of 12-15 reps
Incline Hammer Strength- Just started this- 3 sets 10-12 reps
Tris:
V-Bar Push down- 3 sets
Skull crushers/ Super Set with Closed Grip Press- 3 sets
Reverse Pull Curls- 3 sets

Tuesday:
Back:
Wide Grip Pull ups- 3 sets of 15 reps
Closed Grip Pull downs- 3 sets of 8-10 reps
T-Bar Row- 3 sets of 10 reps
Rows- 3 sets of 10-12 reps
Ocassionaly Rear delts
Bis:
Standing Dumbell Curls- 4 sets of 8-12 reps
Straight Bar curl- 3 sets of 10-12 Reps
21's 2 or 3 sets OR Bicep Machine 3 sets

Wednesday:
Rest/Cardio

Thursday:
Legs:
Leg Extensions- 3 sets of 12-15 reps ( Sort of a warm up- not push 100%)
Hack Squats- 3 sets of 8-12 reps
Squats- 3 sets of 10-12 reps
Leg press- 3 sets of 10 reps
Seated Hams- 3 sets of 12
Laying Hams- 3 sets of 12
Seated Calves 4 sets of 15-20

Friday:
Shoulders: (sometimes I combine shoulders with chest- depends)
Side Lat Raises- 3 sets of 12-15 reps
Rear delts- 3 sets of 12-15 reps
Shoulder press- 3 sets of 8-10 reps
Shrugs- 3 sets 10-12 reps
Somtimes I add 6 sets of bis and 6 sets of tris' depending on how my body feels..

Ok so I know some people may say I am overtraining some bodyparts.. Im giving this a go for the next month to see how I respond. So far so good.. Im actually seeing my chest grow a bit for the first time in a while.. Im really trying to focus on my legs as well.. What do you guys think? Am I missing anything that MUST be included.. let it out fellas... thanks bros!!!!!

[Liftnainez]

BuMp

[DutchCowboy]

Well here is my .02 cents but you know your body better than I do. I think it is too much in some areas. remember, less=more

Monday
Chest:
Incline BB Bench Press: 1-2 warmups w bar+ 4 working sets
Flat DB Bench Press: 3-4 sets 8-10 reps
Incline Dumbell Flys: 3 sets usually of 12-15 reps
Incline Hammer Strength- Just started this- 3 sets 10-12 reps I don't see the purpose of this. Besides, you should be cooked after 11 sets
Tris:
V-Bar Push down- 3 sets
Skull crushers/ Super Set with Closed Grip Press- 3 sets
Reverse Pull Curls- 3 sets
way too much tricep work.... 12 sets and 3 of them are supersets? I just wouldn't do this every week at the least.

Tuesday:
Back:
Wide Grip Pull ups- 3 sets of 15 reps
Closed Grip Pull downs- 3 sets of 8-10 reps Why? You just did 3 sets of pulls.
T-Bar Row- 3 sets of 10 reps
Rows- 3 sets of 10-12 reps Same thing here.
Ocassionaly Rear delts
Bis:
Standing Dumbell Curls- 4 sets of 8-12 reps
Straight Bar curl- 3 sets of 10-12 Reps
21's 2 or 3 sets OR Bicep Machine 3 sets WAY too much work

Wednesday:
Rest/Cardio

Thursday:
Legs:
Leg Extensions- 3 sets of 12-15 reps ( Sort of a warm up- not push 100%)
Hack Squats- 3 sets of 8-12 reps
Squats- 3 sets of 10-12 reps
Leg press- 3 sets of 10 reps
Seated Hams- 3 sets of 12
Laying Hams- 3 sets of 12
Seated Calves 4 sets of 15-20
I hate everything about this leg routine

Friday:
Shoulders: (sometimes I combine shoulders with chest- depends)
Side Lat Raises- 3 sets of 12-15 reps
Rear delts- 3 sets of 12-15 reps
Shoulder press- 3 sets of 8-10 reps
Shrugs- 3 sets 10-12 reps
Somtimes I add 6 sets of bis and 6 sets of tris' depending on how my body feels.. No, no, no....resist the temptation. Other than than I like it.

[DutchCowboy]

Wow, I just read this post again. Are you fuvking with us bro?

[InsaneInTheMembrane]

hey bro

just my .02

1. your chest exercises dont feature the lower pecs....Alot of ppl believe that an overall chest workout is sufficient for lower pecs but try to throw it in every other week (decline DBs or BBs)...a well defined lower pec makes your pecs look bigger... I also notice you don't do Flat-Bench Bench Presses...which is a hallmark of all chest workouts...I don't think u need to do chest 2x a week...
2. Like some bros on this board implied, you are doing way too much for your triceps...already sore from the chest workout..limit to two exercises
3. Again, BB rows and deadlifts for your back, these are basic exercises that give size to your back....like dutchcowboy implied, you can replace one rowing/pulling exercise with these..
4. I personally think your bicep routine is fine
5. Killer leg day!!! its great you can do it!!! Although, I would startout with the squat!
6. Shoulder day looks great...also I feel no need to add bis/tris
7. Hope your sessions are no longer than 60 mins...otherwise MASSIVE OVERTRAINING...

hope it helps
cheers

[Liftnainez]

Wow, I just read this post again. Are you fuvking with us bro?

Thanks alot for your review and tips.. I will take what you said into consideration and change up my training schedule.. About the Leg day I am just trying that now for a few weeks for shocking purposes.. thanks once again

[Liftnainez]

hey bro

just my .02

1. your chest exercises dont feature the lower pecs....Alot of ppl believe that an overall chest workout is sufficient for lower pecs but try to throw it in every other week (decline DBs or BBs)...a well defined lower pec makes your pecs look bigger... I also notice you don't do Flat-Bench Bench Presses...which is a hallmark of all chest workouts...I don't think u need to do chest 2x a week...
2. Like some bros on this board implied, you are doing way too much for your triceps...already sore from the chest workout..limit to two exercises
3. Again, BB rows and deadlifts for your back, these are basic exercises that give size to your back....like dutchcowboy implied, you can replace one rowing/pulling exercise with these..
4. I personally think your bicep routine is fine
5. Killer leg day!!! its great you can do it!!! Although, I would startout with the squat!
6. Shoulder day looks great...also I feel no need to add bis/tris
7. Hope your sessions are no longer than 60 mins...otherwise MASSIVE OVERTRAINING...

hope it helps
cheers

thanks for the advice bro.. im going to switch up a few things.. much appreciated

[DutchCowboy]

Sorry bro, wasn't trying to be a dick. Just thought it was odd that someone like yourself, being pretty knowledgeable, would post a workout like that. You can't be serious with that leg routine....can you?

[Liftnainez]

Sorry bro, wasn't trying to be a dick. Just thought it was odd that someone like yourself, being pretty knowledgeable, would post a workout like that. You can't be serious with that leg routine....can you?

No offense taken brotha.. Yea like I said these routines are just for a little spark/change up in my workout routine.. but you are right, I think I am over doing it a bit in most cases.. All fixed for monday.. i appreciate the advice..