please critique....

[Monty2312]

Day 1 – Shoulders and Traps
- Barbell Shoulder Press (4x8)
- DB Shoulder Press (4x8)
- Upright Row (4x8)
- Cable Delt Row (4x8)
- Shrugs (4x8)

Day 2 – Chest and Triceps
- Bench Press (4x8)
- Incline DB Press (4x8)
- Decline DB Press (4x8)
- Supine Fly (4x8)
- Triceps Kickbacks (3x8)
- Triceps P’Down (3x8)
- Triceps Extension (3x8)

Day 3 – Legs and Abs
- Squats (4x8)
- Leg Press (4x8)
- Lunges(4x8)
- Hamstring Curl(4x8)
- Abs Crunch (2x15)
- Decline Crunch (2x15)
- Captains Chair (2x15)
- Oblique Crunch (2x15)

Day 4 – Back and Biceps
- Lat Pulldown(4x8)
- Deadlift(4x8)
- Seated Row(4x8)
- Pull Ups(4x8)
- 21’s ( EZ Curls, DB Curl, Concentrated Curl ) (3x8)
- Hammer Curls (3x8)
- Seated Bicep Curl (3x8)

Cardio is 20-30 min low intensity after workout and 1 hour early morning 2 times a week.

[Twist]

I like all except 21's.

stats?

[Monty2312]

5'5"
155 lbs
17% BF

[stevey_6t9]

looks decent. hope your training 2 on 1 off.

[ranging1]

i personaly think unless your on descent amount of gear ur gonna over train pretty easy

that or ur gonna put on alot more fat then muscle

[Monty2312]

ye its 2 on 1 off! no gear...

too much so ranging???

[ranging1]

Day 1 – Shoulders, triceps
- Barbell Shoulder Press (2x 8,10)
- DB Shoulder Press (2x 6,10)
- Upright Row (4x8, 10, 12, 10)
- Triceps one arm overhead dumbell extensions (3x8, 10, 8)
- Triceps lying Extensions with straight bar (3x8, 10, 6)
- Dips (1xfailure)

Day 2 – Chest, Biceps
- Bench Press (3x8, 6, 8)
- Incline DB Press (2x8, 6)
- Decline DB Press (3x6, 8, 8)
- dumbell pull overs (2x8, 6)
- Seated Bicep Curl (3x8, 6, 8)
- Hammer Curls (3x8, 10, 8)
- One arm preacher curl (1x8)


Day 3 – Legs and, calves Abs
- Squats (3x8, 10, 8)
- Leg Press (2x8, 6)
- Lunges(2x8)
- Hamstring Curl(2x12, 15)
- Standing calve raises (4x, 10, 12, 12, 10)
- Abs Crunch (2x15)
- Decline Crunch (2x15)
- Captains Chair (2x15)
- Oblique Crunch (2x15)

Day 4 – Back and traps
- Weighted pull ups with v bar (2x6)
- Weight pull ups wide grip (2x8, 10)
- Deadlift(4x8, 6, 10, 10)
- Dumbell Row(3x8, 10, 10)
- Seated row with lat pull down bar (wide grip) (3x8, 10, 12)
- Shrugs (4x8, 10, 12, 12)

Cardio is 20-30 min low intensity after workout and 1 hour early morning 2 times a week.

hell yes its to much if your natural

ur shoulder day you do 8 sets just on your front deltoid? thats what some people do on their legs lol

its also to stuctured, structure is great, but a simple design workout usually quikly results in a platue since the body can adapt fast to it, plus similar and repitive movements also make it to easy and boring

ive made adjustments to ur workout

as for ur split i see ur using a 2 on 1 off protcol

ur split should then follow

day 1:legs, abs
day 2:chest, biceps
day 3: rest
day 4: back, traps
day 5: shoulder, triceps
day 6:rest

this kind of split can help u avoid overtraining, and sore muscle groupd hindering other workout

e.g back and legs are seperated far as possible to make sure ur leg training doesnt effect ur deadlifts

ur biceps and triceps are spaced away from chest and back to avoid indirect overtraining

shoulders given break away from your chest day

traps trained on back day since ull be deadlifting aswell

ur rear delts are trained on back day since seperate training for rear delts on shoulder day can usually hinder back workouts since rear delts are heavily used during back movements