Please Critique my Workout

[polymorphic]

This is my basic weekly workout. However, I do introduce variations such as supersets and drop sets. I also rotate exercises within a workout every couple of weeks just to keep my body guessing. Variations include super setting hammer curls with cross body hammer curls, running the gauntlet on alternating DB curls (multiple drop sets) etc. I am currently working chest twice a week for a month, then I am going to go back to 1 day a week (I read about this chest workout and figured I would give it a shot). After my workout I have posted some background information. I would appreciate any constructive criticism. If you think I am overtraining certain muscles, or not training something enough, let me know. If you want anymore info just ask. I look forward to hearing what you guys have to say.

Day 1
Chest (Heavy)
Bench Press 2 x 6 (85% of 1 RM)
Incline Bench Press 2 x 6 (85% of 1 RM)
Decline Bench Press 2 x 6 (85% of 1 RM)
Pec Deck 3 x 6 (85% of 1 RM)

Abs
Decline Crunches 3 x 20
Hanging Leg Raises 3 x 15

Day 2
Quads
Squats 4 x (12, 12, 10, 8)
Hack Squats 4 x (12, 12, 10, 8)
Leg Press 4 x (12, 12, 10, 8)
Leg Extension 4 x (12, 12, 10, 8)

Calves
Standing Calf Raises 4 x (25, 20, 15, 10)
Seated Calf Raises 4 x (15, 15, 10, 10)

Day 3
Arms
BB Curl 4 x (12, 12, 10, 8)
Alternating DB Curls 4 x (12, 12, 10, 8)
Preacher Curls (BB or DB) 3 x (12, 10, 8)
Hammer Curls 3 x (12, 10, 8)
Dips (straight posture to emphasize tri’s) 4 x (12, 12, failure, failure)
Skull Crushers 3 x (12, 10, 8)
Superset with Narrow Grip Bench Press 3 x (12, 10, 10)
V Handle Push Downs 2 x (12, 10)
Cable Extension 2 x (12, 10)

Off Day

Day 4
Morning
Chest (Light, High Rep)
Bench Press 4 x 10
Incline DB Press 3 x 25
Decline DB Press 3 x 25
Flat Bench Flies 3 x 15

Calves
Standing Calf Raises 4 x (25, 20, 15, 10)
Seated Calf Raises 4 x (15, 15, 10, 10)


Evening
Back
BB Rows 4 x (12, 12, 10, 8)
Hammer Strength Rows 4 x (12, 12, 10, 8)
Cable Rows 4 x (12, 12, 10, 8)
Wide-Grip Lat Pull-down 4 x (12, 12, 10, 8)
Narrow Grip or Underhand Lat Pull-down 4 x (12, 12, 10, 8)

Hams
Seated Leg Curls 4 x (12, 12, 10, 8)
Lying Leg Curls 4 x (12, 12, 10, 8)
Stiff legged deadlifts 4 x (12, 12, 10, 8)

Day 5
Shoulders
Seated DB Press 4 x (12, 12, 10, 8)
Front Raises 4 x (12, 12, 10, 8)*
Lateral Raises 4 x (12, 12, 10, 8)*
Bent-over lateral raises 4 x (12, 12, 10, 8)*
* Last set is a drop set, each isolation exercise is rotated every week

Traps
Narrow Grip Upright Rows 4 x (12, 12, 10, 8)
DB Shrugs 4 x (20, 15, 10, 8)
Seated Shrugs or Nautilus Machine Shrugs 4 x (20, 15, 10, 8)

Abs
Decline Crunched 3 x 20
Hanging Leg Raises 3 x 15

Off Day


Some Background. I have been seriously lifting for 1.5 years. In January 2006, I weighed 270lbs and had never seriously workout a day in my life. Then I decided I needed a change. At first, all I did was seriously cut my calories (1500 a day, max). Then around March I purchased some 20lbs DBs and worked with those for a while. By July, 2006, I weighed 190lbs just by diet and working with the DBs, no cardio. That month, I started going to the fitness center at my apt. complex and that’s where I worked out until I moved back to the east coast where I joined a gym in July of this year. Until that point I was limited in my workouts because of the lack of equipment, such as no rack for squats, no flat benches for Bench Press, just a benched for DB presses. I did utilize the machines but looking back, lacked some equipment that I think would have helped more. Anyways, by November, 2006 and I was still “hovering” around 190lbs. I figured with the strict diet I was on, I had lost muscle mass, so I decided to bulk up some. By April, 2007, I was up to 225lbs. I maintained that for about a month and decided to cut down again. This cut brought me down to 195lbs, I actually started doing cardio at this point (better late than never). When I moved to my new place, I decided it was time to join a real gym. When I did, I quickly learned what I had been missing. However, I had all the equipment I felt I needed and was able to do squats, Bench Presses, etc. Since I joined the gym, my legs have greatly improved. I went from barely being able to squat 200lbs, to having a 1RM of 400lbs now. Anyways, I am bulking again right now and plan to start cutting probably somewhere around the middle of February. This time I am going to go balls to the wall and see if I can get a bf% in the low teens. Anways, thanks for any input into my workout.

Stats:
Age:27
Weight 220 (Bulking)
5'10
No AAS

Bench Max: 240
Squat: 400
Leg Press 750

[polymorphic]

Anyone? Bump

[green22]

it doesnt look bad to me. you def. need to do cardio. Whats your BF @ 195??? But congrats on changing your life style and loosing all that weight. What part of NC ya from??

[polymorphic]

Well I do some light jogging with the dog during bulking cycles, nothing major. I am not sure what my BF% was at 195 but I would guess it was about 20-22%. Thats why in February I am going all out and starting early on my cut. I want to get as close to the low teens as possible this summer. As far as what part of NC, I am in the piedmont near Winston-Salem. What about you?

[Ronnie Rowland]

For starters get rid of all those exercises except your 2 best movements for each major body part.

Also, never train twice in one day when trying to gain size. That's pre-contest work!

[green22]

Albemarle, straight down 52

[TADOLFI]

My 2 cents...
Drop decline as an every workout move - get dumbell incline or dumbell bench press in there.
Every third workout, trade that out for decline bench.
For shoulders - looks good, but maybe trade between dumbell press and military press each week.
Move your second calf work out to Day 5 and perhaps drop a trap exercise and add a neck exercise.
Maybe switch the cable and v grip on triceps - do only one of those each workout and alternate them each week.

[shread]

if you watch diet tips by secrets from the pros... its on a post somewhere sorry i dont remember where it was, but if you have enough sugar after training in the morning you should be fine to train in the evening aswell

[goodlifting]

When ever I start training someone who is new to working out, lifting weights, or exercising in general I like to keep the program simple. The reason I do this is because when the client perfects the simple workout program I give them they then have a solid foundation. This is a powerful tool in the world of lifting weights. The program you posted has a ton of accessory lifts. What you should study and perfect first is bench, deadlift, and squat. These lifts will be much more effective in a program.