Complete new workout, want your opinion

[jjfman]

alright guys i took a look at my workout and decided it was poor lol so with the help of a few people on here i have come up with a whole new one here it is,

Chest and Tricep
Chest
3 set DB incline press 10 8 8
3 set DB flat press 10 8 8
2-3 set Cable fly/crossover 8 6 6
3 sets weighted dips max reps
(every couple of weeks i will be switching DB for BB)

Tricep
3sets EZ bar skull crushers 10 8 8
2 sets Close grip bench press 8 8
3 set DB kick back (holding at the peak of contraction for a second) 12 10 8

Back and Bicep
Back
Workout A
2 sets pull ups V bar 6 -10
1 set pull ups wide arm 6-10

Workout B
1 set hammer grip pull ups
3 sets Bent over T bar rows 6 8 8
2 sets cable rows lat pulldown bar 8 6
3 sets barbell shrug 8 10 12
2 sets reverse pec dec fly 8 10

Workout C
5 sets deadlift 12 10 8 6 4
2 set Barbell shrug 12 10
2 sets reverse pec dec fly 10 8

i will be alternating workouts each week for examlpe,
week1 - AC
week2 - AB
week3 - AC

Shoulders
3 sets DB bench press 10 8 8
2 sets machine shoulder press 10 8 (controlling the weight slowly and smoothly up and down)
3 sets Upright rows EZ bar
1st set 10 reps
2nd set 8 reps supersetted with 10 DB lateral raises
3rd sets 8 reps drop setted with another 4-6 reps
2 sets DB front raise 10 8

Legs
4 sets machine quadricep curl 15 12 10 8
3 sets squats (ass to ground)10 8 8
4 sets calve shurgs 12 12 10 8
3 sets machine hamstring curls 12 10 8

if you guys have any opinion on any of the exercises or rep ranges please let me know but the one thing i really want your advice on is the split??
any suggestions??

[jjfman]

Could Really use the advise please guys

[FireGuy]

I dont see any bicep movements on Back and Bicep Day. Unless your legs sets are super high intensity you might need to add a few more sets or another exercise there as well.

[jjfman]

Oh ye crap forot to put bicep in this is what I'll be doing for bicep

3sets straight barbell curl 10 8 8
3 sets preacher curl EZ bar 12 10 10
3sets superset of DB incline curl then DB hammer curl 10 8 8

also my legs I play alot of rugby so they get hit hard training and playing.

[ranging1]

make ur split like this

day 1: legs
day 2: chest, biceps
day 3: rest
day 4: shoulders, triceps
day 5: back
day 6: rest
day 7: rest or repeat, depending on your recovery abilities


as for your workout i would replace

on your chest day
replace cable flys with decline barbell bench press

on triceps
replace dumbell kickbacks with overhead one arm dumbell extensions

IF you dont have any wrist problems use a straight bar instead of an EZ bar when doing skull crushers

as for legs

quadracip curl? guess thats leg extensions? IMO i wouldnt do them coz they do cause alot of knee damage once u go heavy and get strong in them, i personaly am suffering problems still becuase of doing them

do 4 sets for squats, dont go arse to the ground, go to where your just below parralel

add in 2-3 sets of leg press, reps 6, 8, 10

[jjfman]

cheers mate split looks good
yeah that is leg extensions i was sat here trying to remeber the right name for it haha i dont go too heavy on the i use it just to get some blood in the legs and warm my knees through before heavy squats. but i'll take yor advice with the leg press, cheers mate