Critique my lifting schedule, only 1 Rest Day

[MACKATTACK]

I do cardio for around 20-30 minutes post workout around 3-4 days. Abs I do everyday after lifting. Here is my lifting routine:


Reps are 12-20 on everything, except maybe the tbar when I have 3 plates on I will do 8-10 reps.



Monday: Chest
Flat Bench
Incline Machine
Peck Deck
Cable Crossovers
Flys
Flat Machine

Tuesday: Arms
Tri Pull Downs
Ez Curl Bar
Curl Machine
Machine Hammer
Dip Machine

Wednesday: Back
Pulldowns
Tbar
Close bar cable rows
Straight arm Pulldowns
Reverse Peck Deck
Wide grip machine row
HyperExtensions (25, 35, 45 plate)

Thursday: Legs
Presses
curls
Extensions
Calf Machine


Friday: Chest
Flat Bench
Incline Machine
Peck Deck
Cable Crossovers
Flys


Saturday: Shoulders
Hammer Strength military press
upright rows
rea delt cable pullies supersetted with rear delt pec dec
shrugs
side lateral raises supersetted with truck drivers

Sunday: REST

[pasha]

what are your goals, and are you getting the results you want with this lifting routine?

[MACKATTACK]

Yea, I mean everything has been great and I have seen consistent growth on all fronts and great increase in strength. I am not here to be humungous, like body builder stage status, granted I am all natural too, no steroids here. I want to come close to my all natural potential, but I know it will take lots of time and effort.

I am 6'4 220lbs fyi. 15% Bf.

[ironbeck]

Why are you doing chest twice before doing shoulders once?
You should add another exercise for triceps.
On leg days, switch it up with your main exercise, instead of doing presses every time, do either Hac squats or squats on the smith machine.
Also adding abs every day and cardio 3-4x ew this is a solid workout routine...How long does your work out session usually last? Instead of doing chest twice in one week you might want to consider making it another off day?

[MACKATTACK]

I use a timer on my phone and keep rest periods to 1 minute while lifting and 2-3 minutes between exercises. So my lifting takes me max of 45 minutes, that includes abs.

Then 30 minutes for cardio, so an hour and 15 minutes in total.


I also don't do squats because one of my knees is totally rebuilt (orthoscopic and reconstructive, few bolts), my presses are usually light too with high reps.

Why are you doing chest twice before doing shoulders once?
You should add another exercise for triceps.
On leg days, switch it up with your main exercise, instead of doing presses every time, do either Hac squats or squats on the smith machine.
Also adding abs every day and cardio 3-4x ew this is a solid workout routine...How long does your work out session usually last? Instead of doing chest twice in one week you might want to consider making it another off day?

[MACKATTACK]

Instead of doing chest twice in one week you might want to consider making it another off day?

This is what I was thinking.

[ironbeck]

This is what I was thinking.

Yea you probably will get more growth and better strength gains...plus you want to look and feel better not be ta little tired and wore out all the time right. But then again u r ten yrs younger.....what ever your body tells you to do.

[MickeyKnox]

I do cardio for around 20-30 minutes post workout around 3-4 days. Abs I do everyday after lifting. Here is my lifting routine:


Reps are 12-20 on everything, except maybe the tbar when I have 3 plates on I will do 8-10 reps.



Monday: Chest
Flat Bench
Incline Machine
Peck Deck switch this to incline dumbbell press to work top od chest and stabilizer muscles.
Cable Crossovers
Flys
Flat Machine remove this

Tuesday: Arms
Tri Pull Downs
Ez Curl Bar
Curl Machine
Machine Hammer
Dip Machine
as IronBeck said add another tricept ex here

Wednesday: Back
Pulldowns
Tbar
Close bar cable rows
Straight arm Pulldowns
Reverse Peck Deck this gets hit when doing rear delts..can remove if you want
Wide grip machine row
HyperExtensions (25, 35, 45 plate)

Thursday: Legs
Presses
curls
Extensions
Calf Machine


Friday: Chest again, as IB said..rest day
Flat Bench
Incline Machine
Peck Deck
Cable Crossovers
Flys


Saturday: Shoulders
Hammer Strength military press
upright rows
rea delt cable pullies supersetted with rear delt pec dec
shrugs
side lateral raises supersetted with truck drivers

Sunday: REST

reds.

[gmantheman]

I don't see how you could have an arm day after chest and before back since most chest exercises involve the chest and most back exercises work the bis to a degree.