Rate my work out...

[enigma10]

ok so i have been doing this for about 3 weeks now, let me know what you think

Stats: 27 224 ( was 320 ) 6'4"

in the gym 5-6 times a week

Monday/Thursday: Chest and Triceps

Tuesday/Friday: Legs, Shoulders, and Traps

Wednesday/Saturay: Back, Biceps, and Forearms

----------------IM GOING FOR MASS---------

Monday/Thursday - Chest and Triceps

Chest

Barbell Bench Press -----4sets 10, 8, 8, 6 reps
Incline Bench Press -----3sets 8, 8, 6 reps
Decline Bench Press -----3sets 8, 8, 6 reps
Dumbbell Flys -----------2sets 10 reps
Dumbbell Pullover------- 2sets 8 reps

Triceps

Tricep Extension ----4sets 10, 8, 8, 6 reps
Tricep Dip ----------3sets 10 reps
Tricep Bench Dip ---3sets 8 reps

------------------

Tuesday/Friday - Shoulders and Forearms

Shoulders

Machine Shoulder Press -----3sets 10 reps
Dumbbell Reverse Fly --------3sets 8-10 reps
Military Press ---------------4sets10 reps
Dumbbell Lateral Raise ------2sets 10 reps
Dumbbell Shrugs ------------2sets 10 reps
Upright Row ----------------2sets 10 reps

Forearms

Standing Wrist Curl ---------4sets 10 reps
Barbell Wrist Curl -----------4sets 10 reps

Upper legs

Squat ---------------------5sets 10, 8, 8, 6, 4 reps
Leg Extension --------------3sets 12 reps
Leg Curl --------------------3sets 12 reps

Calves

Standing Calf Raise -------4sets 12 reps
Seated calf Raise ---------2sets 12 reps

-------------------------

Wednesday/Saturay - Back and Biceps

Back

Chin Up ---------------------2sets 8 reps
One Arm Dumbbell Row -------3sets 8 reps
Seated Row----------------- 2sets 8 reps
Bent Over Barbell Row -------2sets 8 reps
Lat Pull Down ---------------3sets 10, 10, 8 reps

Biceps

Standing Barbell Curl ----------3sets 8, 8, 6 reps
Close Grip Preacher Curl ------3sets 8, 8, 6 reps
Incline Dumbbell Curl ---------2sets 12-14 reps
Concentration Curl ------------2sets 10 reps


---------------------

every other day i do cardio 1 mile hard run.


also is doing cardio every other day hurting my growth

[enigma10]

anyone ?

[stpete]

Ahhhhh....I don't like it too much and i'll tell you why.
First, you're doing chest and tris on monday/thurs. That's fine but you're following it with shoulders the next day. You can't expect to get the best shoulder workout if you've exhausted those muscles the day before. Especially tri's.
Your workouts aren't bad imo. You just need to change the routine a little.
But you need to get more serious about back.
Why not try something like this: Chest, back, off, delts, legs, arms, off? Just a thought man. Good luck either way.

[enigma10]

Ahhhhh....I don't like it too much and i'll tell you why.
First, you're doing chest and tris on monday/thurs. That's fine but you're following it with shoulders the next day. You can't expect to get the best shoulder workout if you've exhausted those muscles the day before. Especially tri's.
Your workouts aren't bad imo. You just need to change the routine a little.
But you need to get more serious about back.
Why not try something like this: Chest, back, off, delts, legs, arms, off? Just a thought man. Good luck either way.

yea your right, i get hella tired and have to struggle thru the reps after my chest and tris, so when you said "Chest, back, off, delts, legs, arms, off "
what days are what ?

thanks

[rockinred]

bro, you need to focus on your legs a little more..... you are treating them like small muscle group.. Also, maybe work in some deadlifts... How long have you been lifting and what are your goals? s

Cardio every other day will not hurt your gains, but it really de pends on the type and intensity of the cardio and how long... diet is the key in the gains/loss department...

[enigma10]

ive been working out for the past 2months hard core, dedicated no mater how much i want to do something else !

my legs i can agree on working out more, when it comes to biceps i can be in there for more then an hour but shoulders and tries I'm in there for like 45 Min's ! it seems like I'm maxing out my exercises.

as for cardio i run at full blast for a min and then walk fast for 1-2 and keep it like that for 20 Min's straight.

what do you guys think ?