New workout Opnion also please?

[boz]

Workout #1
EXERCISE Set #1 Set #2 Set #3 Set #4
Flat Bench Dumbbell Press - 8-12 Reps
Incline Dumbbell Press - 8 Reps
Dumbbell Flys (flat ) 10-12 Reps superset with dips
Dips – to failure
Calves - 15 Reps HEAVY
Abs - 12-20 Reps


Workout #2
EXERCISE Set #1 Set #2 Set #3 Set #4
Chin ups to failure
Lat Pulldowns - 12-15 Reps
Seated Pulley Rows - 12 Reps
Single Arm Dumbbell Rows - 8 Reps
Reverse grip lat pull down 1 set only 4 drop sets 10 reps


Workout #3
EXERCISE Set #1 Set #2 Set #3 Set #4
Standing Dumbell Press - 8-10 Reps
Lateral Raises - 8-10 Reps
EZ Upright Rows - 8-10 Reps
Seated Bent Over Lateral Raises - 8-10 Reps
Shrugs - 15 Reps


Workout #4
EXERCISE Set #1 Set #2 Set #3 Set #4
Bicep Barbell Curls - 8-10 Reps
Incline hammer curl – 8-10 Reps
Standing Dumbbell Curl – 8-10 Reps
Tricep Cable Pushdowns - 12 Reps
Over tricep press EZ bar - 12 Reps
One Arm Kickbacks W/dumbell (bent Over) - 10 Reps
Standing Barbell Extensions - 12 Reps
Abs - 12-20 Reps


Workout #5
EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5
Squats 12-15 reps
Stiff leg dead lifts 12-15reps
Leg press 20 reps last set to each muscle failure VERY HEAVY
Lounges 12 steps each leg(24 total)
Calf raise – 15 Reps
Abs - 12-20 Reps


Just a little feedback fellas please, compared to my old workout:

Mondays - Legs

Squats (4 warm-up sets) 3 x 4-6
Leg Press (1 acclimation set) 2 x 4-6
Stiff leg Dead lifts (1 acclimation set) 2 x 4-6
Standing Calf Raise (2-3 warm-up sets) 3 x 6-8
Seated Calf Raise 2 x 6-8


Tuesdays - Chest & Forearms

Incline Bench Press (4 warm-up sets) 3 x 4-6
Bench Press 3 x 4-6
Decline Press 1 x 4-6
Barbell Wrist Curl (1 warm-up) 2 x 8-10
Standing Dumbbell Wrist Curls 2 x 6-8

Wednesdays - Back & Traps

Bent Rows (3-4 warm-ups) 2 x 4-6
V-bar Pull downs 2 x 4-6
Weighted Pull-ups 2 x 4-6
Straight-bar Cable Rows 1 x 4-6
Dead lifts (2-3 warm-ups) 2 x 4-6
Barbell Shrugs 1 x 4-6


Thursdays - Shoulders & Triceps

Seated Dumbbell Press (4 warm-ups) 3 x 4-6
Seated Military Press 2 x 4-6
Side Laterals (1 acclimation set) 2 x 4-6
Lying Extensions (1-2 warm-up sets) 2 x 4-6
Pushdowns 2 x 4-6
Seated Overhead Dumbbell Extensions 1 x 4-6


Fridays - Biceps & Abs

Barbell Curls (4 warm-up sets) 2 x 4-6
Hammer Curls 2 x 4-6
E-Z Bar Curls 1 x 4-6
Weighted Leg Lifts (1 warm-up set) 2 x 12-15

[boz]

*sigh* f*@k me dead every1 gets a reply but me

[stevey_6t9]

bozzie my man i like your new split. wheres the forearms though?

[stevey_6t9]

also have a rest day after w/o #2

[XRockXStarX]

pretty solid man, my only suggestion would possibly be to do chest and tri's on the same day, back and bi's and make sure they are at least 2 to three days apart from each other. if your doing compound exercises the chest/tri and back/bi go hand in hand. so it gives your muscles complete rest to grow instead of busting them up and the doing it again a day or two later

but really just make sure your diet is solid, make sure you train hard(dont kid yourself) and ur body should do the rest.

[boz]

Stevey mm nice point ill have to squeeze the forearms in on 1 day.

pretty solid man, my only suggestion would possibly be to do chest and tri's on the same day, back and bi's and make sure they are at least 2 to three days apart from each other. if your doing compound exercises the chest/tri and back/bi go hand in hand. so it gives your muscles complete rest to grow instead of busting them up and the doing it again a day or two later

but really just make sure your diet is solid, make sure you train hard(dont kid yourself) and ur body should do the rest.

Thanks for the feedback mate, and i will be trying to keep my diet to the best i can do, it can be easier said than done.

[XRockXStarX]

Stevey mm nice point ill have to squeeze the forearms in on 1 day.



Thanks for the feedback mate, and i will be trying to keep my diet to the best i can do, it can be easier said than done.

its pretty easy if you can afford it and if u have the right mindset

i pack half my meals in containers and take them to college and work with me so i always go my food. so be organized and prepared and be determined.

[boz]

its pretty easy if you can afford it and if u have the right mindset

i pack half my meals in containers and take them to college and work with me so i always go my food. so be organized and prepared and be determined.

Never said truer words, my diet regime i need to follow costs me a fortune, i need a job so badly. Difficult while your studying.

[XRockXStarX]

i feel ya. i lift in the morning, go to college, and then work...this is my life ( i have two jobs. Starbucks and the Buckle