how my routine, can it be improved?

[skyline32]

hi all, i started weight training and watching my diet (clean high protien low carb) about 5 months during this time iv changed my work out routine like every month, why probly because iv never taken wight training as serioulsly as now and im finding out through trail and error.

however i believe i have tailored a programe which i will stick to for a while, so people check it out, would like to hear some feed back, thank you.

monday - off

Tuesday - Legs + Wrists
Seated Barbell Calf Raises
Front Squats
Squat

Reverse Curls
Wrist Curls
Reverse Wrist Curls

Wednesday - Deltoids + Back

Front Raises
Lateral Raises
Front Press

Bent Rows
Upright Rows
Dumbbell Shrugs

Thursday + Friday - off

Saturday - Biceps + Triceps

Concentration Curls
Hammer Curls
EZ Preacher Curls

Dumbbell Triceps Extensions
Seated Dumbbell Triceps Extension
Triceps Dips

Sunday - Chest + Abs

Bench Press
Incline Bench Press
Dumbbell Flys

Crunches
Incline Bench Sit-ups
Dumbbell Side Bends

all exercises 3 sets of 10

[gbrice75]

hi all, i started weight training and watching my diet (clean high protien low carb) about 5 months during this time iv changed my work out routine like every month, why probly because iv never taken wight training as serioulsly as now and im finding out through trail and error.

however i believe i have tailored a programe which i will stick to for a while, so people check it out, would like to hear some feed back, thank you.

monday - off

Tuesday - Legs + Wrists
Seated Barbell Calf Raises
Front Squats
Squat

Reverse Curls
Wrist Curls
Reverse Wrist Curls

Wednesday - Deltoids + Back

Front Raises
Lateral Raises
Front Press

Bent Rows
Upright Rows
Dumbbell Shrugs

Thursday + Friday - off

Saturday - Biceps + Triceps

Concentration Curls
Hammer Curls
EZ Preacher Curls

Dumbbell Triceps Extensions
Seated Dumbbell Triceps Extension
Triceps Dips

Sunday - Chest + Abs

Bench Press
Incline Bench Press
Dumbbell Flys

Crunches
Incline Bench Sit-ups
Dumbbell Side Bends

all exercises 3 sets of 10

Tuesday - I wouldn't dedicate 1/2 a workout to wrists/forearms - they'll be sufficiently hit by doing other exercises. Curls, deads, and pull ups for instance will build forearm strength and size. As for legs, why no hamstring exercise? At least throw in a hamstring curl. Better would be stiff-legged dead lifts.

Wednesday - I would drop the front raises and do another type of press - dumbell, arnold, neutral grip press, etc. Honestly, your back workout is horrible - you're hardly doing anything for it! Start doing some pull ups, or AT LEAST use the lat pulldown machine. Are you doing the bent over rows with dumbells? Try adding a barbell row, or at least a t-bar row. This would be a great day to add deadlifts to add to your overall back thickness

Saturday - i'd drop one of the extension exercises and go with either skull crushers, or even better would be close grip bench press.

Sunday - I don't personally like chest coming a day after you just worked tri's - tri's will probably burn out way before chest and you'll be shortchanging yourself. Other's will argue that this is preexhausting your tri's and will make your chest work harder. Add an exercise for lower chest - either dips leaning forward, or decline press (dumbell or barbell is fine)

Also, change up your 3 sets of 10. Do a week of 3 sets of 10, then do a week of 4-5 sets of 6 reps (obviously heavier weight) - keep changing it up this way.

Just my .02 - i'm by no means an expert on workout splits, but I think yours has a few very obvious mistakes.

[latitude]

your working triceps one day then doing bench the next day? your bench is going to suck surely?

Where are your pull ups/ lat pull down?

Is this on purpose or what?

I personally believe in the push/pull/legs split... no conflicting muscle groups with that.

[theramp]

the order is a little off i think as others have stated. i would just swap your leg day and chest day. 3 workdays back to back of pushing muscles (shoulder tris and chest) is going to kill your strength in the following workouts.

legs: squat should prob be done first in your workout while your legs are the strongest. also you prob want to throw in some strait leg DL or goodmornings or some thing to hit the hammies.

wrist, do them with your arms or later n the week other wise you are going to kill your grip for back and shoulder day.

delts: maybe try some military presses first in your workout. and also i would prob add another exercise or set to both back and shoulders.

arms & chest: what gbrice said

[BIGGZY]

just out of interest how did you come up with that routine because thats messed up, you havent got a shoulder workout either.

But yea i wouldnt work chest the day after tri's because like someone has already said your tri's will burnout before your chest then you wont be getting a proper chest workout.

Tuesday
I would take out the wrist workout becuase your wrists will build sufficiently with other exercises. work your chest and abs instead

wednesday
replace your wrist workout with shoulders and work legs and shoulders on this day

saturday
bi's and tri's

sunday
back and delts

[rickrick55]

I think you need to just simplify things. Your pairings are fine, your days are off though. Try something like Chest/abs, Legs, Back/Shoulders, and arms. In my opinion your exercises are off and not in the correct order. Here is something that i would consider:

Chest/abs:
Flat Bench
Incline Bench
Dips
Weighted Sit Ups
Leg Raises

Legs:
Squat
Leg Press
Lunges
Straight Legged Deadlifts
Calve Raises

Back/Shoulders:
Deadlift
Dumbell Row
Pull Ups
Shoulder Press
Upright Row
Back Extensions

Arms:
Close Grip Bench
Skull Crushers
Overhead Extensions
Barbell Curls
Hammer Curls
Concentration Curls


Let me know if you need any help.