Please Critique My Workout

[Corpsman]

My workout routine is as follows:

Day 1

Flat Bench, Incline bench, Flat DB flys, Shoulder Press, DB Shrugs (I need to find more exercises for traps, also not sure if I should go fast or slow. I see most people going fast but I go slow and controlled), Shoulder Raises, Bodyweight dips, Skull Crushers, Seated Rows (I added this because I wanted more upper back but I am not sure if this is the best day to have added it), Abs

Day 2

Squats, Dead lift, Calf Raises, Lat Pulls, Bent Over BB Rows, Straight Bar Curls, Seated Curls, Isolation Curls

Day 3

Cardio/Abs

Day 4

Incline DB Press, Flat DB Press, Rear Shoulder Raises, Upright Row, Bent Over Pulls (not sure what this is called but it is where your chest is on a pad and you reach down and grasp a bar and pull it toward your chest. I added this when I added the seated rows), Straight Bar Push Downs, Rope Push Downs (just the finishing move), Bench Dips

Day 5

Deadlift, Leg Extensions, Leg Curl, Leg Press, Calf Raises, DB Hammer Curl, Preacher Curl, Power Runner


And that is it.

My diet consists of a protein shake in the morning my wife makes me. I think it is 54g protein powder with a banana, 1/2 cup blueberries, 6 strawberries, 2 Tbsp peanut butter, 1/2 cup plain non-fat Greek style yogurt, in 1 cup rice milk (My wife says it is 74g total protein ). For lunch I usually eat a grilled chicken breast or 1 can tuna concoction, 3:00 snack is string cheese and 1/2 cup of sugar snap peas and carrots. When I get home I drink Lightning Lemonade pre-workout . When I get home I drink 1 scoop of Monster Milk, then have a sensible dinner (My wife is good about knowing about starches and carbs and we don't eat them at dinner). Then before bed I drink another scoop of Monster Milk.

My bench press is not advancing as quickly as I would like it to. It seems like my shoulders are wearing out on my bench instead of my chest or arms. I also am wondering if I am not doing enough for my lats and traps. You know that exercise where you have one knee on the bench and you pull a DB back like you are starting a lawn mower? Where would I insert that? Also, what is the value of decline bench press?

[Corpsman]

Bump. Nothing??

[_CrossroadS_]

your diet is terrible. Get in the diet forum for some assistance. No sense in picking it apart in this forum. You will only get so strong with your muscles the same size. If you don't eat to grow, and don't grow, you willl stop getting stronger.


As far as your workout, it is a little...different. What are your stats? Age weight height BF years training experience. Goals?

[gmantheman]

My workout routine is as follows:

Day 1

Flat Bench, Incline bench, Flat DB flys, Shoulder Press, DB Shrugs (I need to find more exercises for traps, also not sure if I should go fast or slow. I see most people going fast but I go slow and controlled), Shoulder Raises, Bodyweight dips, Skull Crushers, Seated Rows (I added this because I wanted more upper back but I am not sure if this is the best day to have added it), Abs

Day 2

Squats, Dead lift, Calf Raises, Lat Pulls, Bent Over BB Rows, Straight Bar Curls, Seated Curls, Isolation Curls

Day 3

Cardio/Abs

Day 4

Incline DB Press, Flat DB Press, Rear Shoulder Raises, Upright Row, Bent Over Pulls (not sure what this is called but it is where your chest is on a pad and you reach down and grasp a bar and pull it toward your chest. I added this when I added the seated rows), Straight Bar Push Downs, Rope Push Downs (just the finishing move), Bench Dips

Day 5

Deadlift, Leg Extensions, Leg Curl, Leg Press, Calf Raises, DB Hammer Curl, Preacher Curl, Power Runner


And that is it.

My diet consists of a protein shake in the morning my wife makes me. I think it is 54g protein powder with a banana, 1/2 cup blueberries, 6 strawberries, 2 Tbsp peanut butter, 1/2 cup plain non-fat Greek style yogurt, in 1 cup rice milk (My wife says it is 74g total protein ). For lunch I usually eat a grilled chicken breast or 1 can tuna concoction, 3:00 snack is string cheese and 1/2 cup of sugar snap peas and carrots. When I get home I drink Lightning Lemonade pre-workout . When I get home I drink 1 scoop of Monster Milk, then have a sensible dinner (My wife is good about knowing about starches and carbs and we don't eat them at dinner). Then before bed I drink another scoop of Monster Milk.

My bench press is not advancing as quickly as I would like it to. It seems like my shoulders are wearing out on my bench instead of my chest or arms. I also am wondering if I am not doing enough for my lats and traps. You know that exercise where you have one knee on the bench and you pull a DB back like you are starting a lawn mower? Where would I insert that? Also, what is the value of decline bench press?

You are working your back two days in a row. Day 1 You are doing seated rows which hits back and day 2 you are doing pulldowns and rows which also hit back. I would do something like this.

Day 1: Front Squat or Back Squat
Romanian deadlift
Lunges
Swiss ball leg curls

Day 2: Incline press (barbell or dumbbell)
Dumbbell or barbell shoulder press
Rowing movement (seated, bent-over, dumbbell)
Dips or close grip bench.
Day 3: rest or cardio

Day 4: Deadlift
Hyper ext
Hack Squats
Step ups

Day 5: Flat bench (barbell or dumbbell)
Pullups/pulldowns
Lateral raises
Barbell or dumbbell curl
tricep work (press downs, french press)
Day 6 and 7 rest or cardio.

[gmantheman]

My workout routine is as follows:

Day 1

Flat Bench, Incline bench, Flat DB flys, Shoulder Press, DB Shrugs (I need to find more exercises for traps, also not sure if I should go fast or slow. I see most people going fast but I go slow and controlled), Shoulder Raises, Bodyweight dips, Skull Crushers, Seated Rows (I added this because I wanted more upper back but I am not sure if this is the best day to have added it), Abs

Day 2

Squats, Dead lift, Calf Raises, Lat Pulls, Bent Over BB Rows, Straight Bar Curls, Seated Curls, Isolation Curls

Day 3

Cardio/Abs

Day 4

Incline DB Press, Flat DB Press, Rear Shoulder Raises, Upright Row, Bent Over Pulls (not sure what this is called but it is where your chest is on a pad and you reach down and grasp a bar and pull it toward your chest. I added this when I added the seated rows), Straight Bar Push Downs, Rope Push Downs (just the finishing move), Bench Dips

Day 5

Deadlift, Leg Extensions, Leg Curl, Leg Press, Calf Raises, DB Hammer Curl, Preacher Curl, Power Runner


And that is it.

My diet consists of a protein shake in the morning my wife makes me. I think it is 54g protein powder with a banana, 1/2 cup blueberries, 6 strawberries, 2 Tbsp peanut butter, 1/2 cup plain non-fat Greek style yogurt, in 1 cup rice milk (My wife says it is 74g total protein ). For lunch I usually eat a grilled chicken breast or 1 can tuna concoction, 3:00 snack is string cheese and 1/2 cup of sugar snap peas and carrots. When I get home I drink Lightning Lemonade pre-workout . When I get home I drink 1 scoop of Monster Milk, then have a sensible dinner (My wife is good about knowing about starches and carbs and we don't eat them at dinner). Then before bed I drink another scoop of Monster Milk.

My bench press is not advancing as quickly as I would like it to. It seems like my shoulders are wearing out on my bench instead of my chest or arms. I also am wondering if I am not doing enough for my lats and traps. You know that exercise where you have one knee on the bench and you pull a DB back like you are starting a lawn mower? Where would I insert that? Also, what is the value of decline bench press?

Are you stationed in San Diego or Camp Pen?

[Corpsman]

I think I will just change the seated rows to day 2.

Gman...I was stationed at Pendleton only for Field Medical Service School (Where the wash the Navy away). I have been out since 1999

[Buddhabody]

Whats the purpose of doing squats and deadlifts on the same day? I would seperate them, as they are your two best compound lifts for mass.

[Corpsman]

I got this workout from TBody66. I don't know what his purpose was. All I know is that my wife and I look a hell of a lot better now than we did when we started. I asked a few times for help getting started on a weekly lifting plan and he was the only one who actually gave me an in depth workout plan. I would love to hear some other suggestions.

[Corpsman]

I changed my seated rows to day 2 and put them at the end of my workout. I also added pullovers to day 5.

So I am at about the 3 1/2 month mark and am considering doing drop sets on everything for a month, then doing the same muscle groups per day as I am doing now, but change up the exercise. For instance I use a Hoist machine for shoulder press, so I would switch to free weights.

[Corpsman]

Whats the purpose of doing squats and deadlifts on the same day? I would seperate them, as they are your two best compound lifts for mass.

I do dead lifts on Day 1 and Day 4. I want to continue to dead lift twice a week. I have increased my dead lift by 100lbs in 3 1/2 months and my squats by about the same. My bench press however, is pathetic and I have had little progress there.