Help critique my workout

[BBall6]

I've currently been on a 1 week split for the past 3-4 months and feel it is time to change it up.

Here is what I have proposed from reading though many of the different training theories and have kinda adapted them to what I feel would work well with me.

Let me know what you guys think (should I taper the reps over a couple of months and then go to a different WO once I get down to 3-4 reps?)

Sets Reps
Mon Chest BB Bench 4x10
Decline 4x10
Flys 3x12
Shoulders Military Press 3x10
Lat Raises 3x8
Front Raises 3x8
Tris Skull Crushers 4x8
Tri Extensions 3x8
Kickbacks 2x12
Plyometric 1 legged box jumps 2x12
Box jumps 2x15
Abs

Tues Legs Hang cleans 4x8
Dead lifts 3x8
Leg Press 3x8
Good mornings 3x10
Bis 90 deg top 1/2 3x8
Hammer 3x8
Reverse grip 2x12
Calves

Wed Back Lat Pulldowns 4x10
Rows 5x10
Lap pulls 3x10
Tris DB extensions 3x8
RevGr tri ext/tri ext 3x12
Dips 3x10
Plyometric 1 legged box jumps 2x12
Dead jumps 2x15
Abs

Thur Chest DB Incline 4x10
Bench 4x10
NG Bench 3x12
Shoulders DB MP 4x10
Upright rows 3x10
Shrugs 4x15
Front/side raises 2x12

Fri Legs Squats 4x8
Leg Curls 3x8
Leg Ext. 3x8
Lunges 2x15
Back Lat Pulldowns 3x8
High rows 3x10
DB Rows 3x10
Bis DB Curls 3x8
Preacher Curls 3x8
Concentration Curls 2x15
Calves 4x15
Abs

[BBall6]

Sorry about the formatting, it got all screwed up when I copied it in from excel. I tried to clean it up a little though w/o having to re-type it all.

[EatLiftGrow]

I would personally cut down on your volume. For example, Monday, you are doing 33 sets of excercises. Too much IMO. Most people spend 45-1 hour in the gym per session. Dare i say you look as though you will be in the gym for close to 1 1/2 hours. Also Tuesdays you have Bi's and then wednesday back. Why not put those on the same day? (seeing as you are training each body part twice per week) I dont think you will see the results on the back day as your bi's are fatigued from the day before. It looks a little messy bro.

[BBall6]

Thanks, that's why I posted it on here.

Right now, my workout is very organized at 1 part/wk and from all the reading I've been doing, I've been having trouble trying to get a workout put together to train each part twice/ week while trying to avoid the weekend.

I originally had the bis on wed, but that had me working them on wed and fri (so a 2 day then 5 day split) If that isn't an issue that would look better on paper.

Currently I am doing
M - chest/tris
T - back/bis
W - off
T - Shoulders/tris
F - Legs bis

abs 3 days a week
calves on days i don't go play basketball.

[BBall6]

Also, for decreasing some of the volume, would you recommend taking away any exercises or just taking a set off of most of the exercises?

[EatLiftGrow]

I would take away some exercises. Your sets are between 3-4 which is fine. Personaly what works for me is 12 sets for larger body parts. Chest, Back etc. (Legs I give a day to themselves and go 15) And 8 or 9 for smaller muscles. Tri, Bi's etc. I workout twice a week per body part, so perhaps someone training each once a week can get their sets up closer to 16 for larger Groups and 12 for smaller. Are you new to working out bro? Personaly i would keep it to Twice a week workouts untill you have some good strength under you.

[EatLiftGrow]

You have to remember bro that everyone is different. Find what works best for you.

[BBall6]

Been working out for about 12+ yrs (started in HS, then played D1 football from 2000-2004 and am looking to change up the routine a bit.

We always did everything twice a week during football:
Mon bench
Thurs incline

Tues cleans lunges etc/back
Fri squats/back

Wed off
tris on chest days
bis on leg/back days

Those were just the core lifts mentioned, but I was wondering if 4 days is really optimal? I would like to avoid making a habit of working out on the weekends as I have to go out of town often and could mess up the routine.

Lately I've been doing once a week per part except bis and tris which get hit twice and I'm just trying to come up with something that might be better than what i used to do.

[RangersLTW]

I like to alternate. I change my routine alot. I do 3day split and then I change to one muscle group a day. I have always read that changed things up about every four weeks is better for muscle growth. Down with the muscle memory, lol I haven't really researched on here about workouts but I have used google alot.

[3v1lj03]

What are you trying to accomplish? that would help a great deal in determining if this routine is good or not.

[EatLiftGrow]

If your trying to get away on the weekends, then i would try a four day program, split on a wednesday. For example.

Monday - Chest, Tri's
Tuesday - Back, Bi's, Legs.
Wed - off
Thurs - Monday session
Firday - Tuesday session

This is my Advice. Find what works for you. I realize that Tuesday and Friday will be extra time in the gym. But seeing as you are trying to keep the weekends free this will have to do. However if you would like to lift once per muscle each week, perhaps try -

Monday - Chest
Tuesday - Back
Wednesday - Legs
Thurs - Tri's
Friday - Bi's

This is how i would do it if weekends were not optional.

[BBall6]

Long term goals are to lose another % or 2 of BF currently about 13.5 and continue to put on lean mass.

Current stats are:
6'3
207 lbs
26 yrs old

[BBall6]

If your trying to get away on the weekends, then i would try a four day program, split on a wednesday. For example.

Monday - Chest, Tri's
Tuesday - Back, Bi's, Legs.
Wed - off
Thurs - Monday session
Firday - Tuesday session

That's pretty much exactly what we did in football only we just did squats once per week (on fri) and other leg exercises on tues.

Monday was straight bar bench and db incline
Thursday was the opposite

Never did any decline back then, but we did have flys/narrow grip and other chest exercises in our plan.

[BBall6]

When doing a body part twice per week, do you subscribe to the theory that seems to show up in several protocols about doing different exercises on the two days? Ex: Not the "exact same workout". Switching from straight bar to db or doing different exercises all together wherever possible?

[EatLiftGrow]

Personaly, I switch my program every 6 weeks. For example, what i find works for me is, first 6 weeks, Barbell bench, Dumbell Incline, Flys. Second Six weeks, Dumbell Bench, Barbell Incline, Push ups. I switch These atm. Same goes for other body parts, Switch up a couple of exercises to keep the body guessing. If your worried about doing the same thing two days in a week, perhaps try switching the order in which you do it each time. Major muscles before minor. But say you go Dumbell Bench, Barbell Incline and Flys on Monday, Do Barbell Incline, Dumbell Bench, and flys, in that order on a Thurs. Remember to start with the Larger muscle groups and then hit the secondary. Hope this helps. This is how i would do it....

[toneloc85]

yea switching it up every 4-6 weeks has worked for me.like to change rest time,high reps to low reps ect... also if i work a body part twice a week i like to go heavy on the first workout then go for a good pump on the second workout using drop sets,supersets ect.

[lcstriker07]

http://forums.steroid.com/showthread.php?t=352344

Some great advice on sets/wk and when you're overdoing it as well as how to alternate workout routines as far as once a week or twice a week training.

[BBall6]

http://forums.steroid.com/showthread.php?t=352344

Some great advice on sets/wk and when you're overdoing it as well as how to alternate workout routines as far as once a week or twice a week training.

Thanks, for the link. I read through that a few days ago, but reading it again, I modified my workout a little more to try and be more in line with its thinking.

[BBall6]

Here is my new idea:
cut down to 4 days MTTF to help organize the wo a little better and managed to cut out some of the sets. I know there are still quite a few sets in there, but could I get some suggestions on where might be the better areas to trim some of the volume as I don't want to cut the wrong areas and be undertraining.

Sets Reps
Mon Chest DB Bench 3x10
DB Decline 3x10
Flys 3x12
Shoulders Upright rows 3x10
Lat Raises 3x8
Tris Skull Crushers 2x12
Tri Extensions 3x8
Abs




Tues Legs Hang cleans 3x8
Dead lifts or GM 3x8
Leg Press 2x8
Back Lat Pulldowns 3x10
Rows 3x10
Lap pulls 2x12

Bis 90 deg top 1/2 3x8
Hammer 3x8
Reverse grip 2x12
Calves


Wed Off




Thur Chest DB Incline 3x10
NG Bench/cables 2xsuper

Shoulders DB MP 3x10
Shrugs 3x15

Front Raises 3x8

Tris DB extensions 3x8
RevGr tri ext/tri ext 3x12
Dips 3x10
Abs

Fri Legs Squats 3x8
Leg Curls 3x8
Leg Ext. 3x8
Lunges 2x15
Back High rows 3x10
DB Rows 3x10
Bis DB Curls 3x8
Preacher Curls 2x8
Concentration Curls 2x15
Calves