Critique my workout

[Beefhat]

Im 18 years old and been lifting for a year give or take.
5'10"
Beginning weight : 130lbs
Weight now: 172lbs

Supplements: Size On, Real Mass, Multi-V

Diet:
Meal 1:
4 Eggs - 360 cal
2 Cups milk - 220 cal
1/2 serving of Real mass - 310 cal

Meal 2:
Metrx Bar - 420 cal
Peanuts - 300 cal
Oatmeal Bar - 220 cal
Bottle water

Meal 3:
Beeferoni for veggies - 500 cal
Bottle Water

Meal 4:
Metrx Bar - 420 cal
Peanuts - 300 cal
Oatmeal Bar - 220 cal
Bottle water

Meal 5:
2 cups milk - 220 cal
1/2 serving real mass - 310 cal
Chicken breast or Fish - 100-170 cal (usually 2 servings) so 200-340
2 servings rice - 170 per serving, Cant remember off the top of my head kindof a nuitrition freak

Dinner meals sometime vary with things but I always make sure to meet my end of the day result

Protein intake is well over 200g per day I believe its around 250....I keep the carbs complex aswell

Old routine:
Monday
Bench press 3 sets + warmup (vary the type every 2 weeks)
Db press 4 sets (vary type every 2 weeks)
Barbell curl 3 sets + warm up
Hammer Curls 4 sets
French press 3 sets + warm up
Tricep machine(pulldown) 4 sets

Tuesday
Run 2 miles before
Squat 4 sets
Leg press 4 sets
Standing Calf raises ( vary between sitting and standing every 2 weeks)
Leg extension 4 sets

Thursday
Db flies 3 sets + warm up
Cable flies 4 sets
Pull ups 4 sets
Lawnmowers 4 sets
Lat pulldown 4 sets
Side laterals 4 sets
Military press 4 sets
Barbell upright row 4 sets

Friday
Tuesday
Run 2 miles before
Squat 4 sets
Leg press 4 sets
Standing Calf raises ( vary between sitting and standing every 2 weeks)
Leg extension 4 sets

I know Im lacking here and there but I found it to work good for me, I train with high weights I usually keep it to 5-8 reps but on the things I dont vary the type of exercise I will do for example, Squats with neg reps for 2 weeks then switch back to normal.

This is how my new routine looks

Monday
Exercise
Chest
- Flat bench 3 8 to 10
- Flat bench dumbbell press 3 8 to 10
- Bench press – machine 3 8 to 10
Triceps
- Triceps Pulldown 4 8 to 10
- French press 3 8 to 10
Calves
- Standing calve raise 4 12 to 15
- Seated calve raise 4 12 to 15


Tuesday
Exercise
Shoulders
- Military Press 4 8 to 10
- Seated dumbbell lateral raise 3 10 to 12
Back
- Pull ups 4 8 to 10
- Pulldowns to chest 3 8 to 10
- T-bar rowing 3 8 to 10
- Low seated cable rowing 3 8 to 10
Biceps
- standing dumbbell curls 4 8 to 10
- Hammer curls 3 8 to 10
- Barbell curls 3 8 to 10

Thursday
Exercise
Quadriceps
- Squats 4 8 to 10
- Leg press 3 8 to 10
- Leg extensions 3 10 to 12
Biceps
- Barbell curls 3 8 to 10
- Standing curls 3 8 to 10
Triceps
- French press 4 8 to 10
- Skull crusher 4 8 to 10

Friday
Exercise
Shoulders
- Military press 4 8 to 10
- Seated lateral raise 3 10 to 12
- Bent over lateral raise 3 8 to 10
Calves
- Standing calve raise 4 12 to 15
- Sitting calve raise 4 12 to 15

Saturday
Exercise
Back
- Pull-ups 4 8 to 10
- Pulldowns to chest 3 8 to 10
- Wide grip rowing 3 8 to 10
- Lawnmowers 4 8 to 10
Chest
- Cable flies 3 8 to 10
- Dumbell flies 3 8 to 10



Feedback please

[TOkidd]

I think your new routine needs a lot of work. There are quite a few different orthodoxies about how to train, i.e. upper/lower body, one body part once per week, etc., but your plan doesn't really utilize any of these philosophies. Personally, I train one muscle group once per week HARD. This would be a good beginner/intermediate split:

Monday: Chest (Flat dumbell press, incline dumbell press, flat/incline fly alternated every-other-week)
Tuesday: Arms (Barbell curl, dumbell curl / hammer curl; skull crushers, narrow-grip bench/dips alternated every-other-week)
Wednesday: Rest
Thursday: Legs (Squats, lunges, hamstring curl alternated ever-other-week with quad raise, seated calf raise, standing calf raise)
Friday: Shoulders (Arnold press, heavy upright row, standing lateral dumbell raise, seated bent-over dumbell raises, heavy shrugs)
Saturday: Back (Wide/narrow grip chins alternated every-other-week, barbell rows, dumbell rows, deadlifts).
Sunday: Rest

As you can see, I use the 'one muscle group, once per week' philosophy in this split and in my own training. I typically do around 12 sets for large muscle groups (chest) and around 9 for smaller ones (biceps). Shoulders are their own animal because they have so many heads that need to be hit. But this program incorporates many core, mass-building exercises to build size and strength, and is diverse enough to promote good overall muscular development. Every once and a while you can switch up one exercise for another to add variety and shock your muscles, but stick to these basic exercises for the most part and in a few months you'll be stronger and will have gained muscle.

TOkidd


BTW: go to the Diet forum for more information on what you should be eating to reach your goals.

[Black]

At your age and training history, I would stick to the basics (like TOkidd posted above). As far as your routine, I would only hit biceps once per week. Also, include more hamstring exercises (leg curls, stiff-leg deadlifts). I also recommend starting to incorporate deadlifts into your routine (some hit them on back day, some on leg day). I usually separate my back and leg days by a few days and work deadlifts with the rest of my back.

You are making some good progress so far (as far as putting weight on). That a lot of weight for one year, so make sure your bodyfat isn't getting too high.

[Beefhat]

At your age and training history, I would stick to the basics (like TOkidd posted above). As far as your routine, I would only hit biceps once per week. Also, include more hamstring exercises (leg curls, stiff-leg deadlifts). I also recommend starting to incorporate deadlifts into your routine (some hit them on back day, some on leg day). I usually separate my back and leg days by a few days and work deadlifts with the rest of my back.

You are making some good progress so far (as far as putting weight on). That a lot of weight for one year, so make sure your bodyfat isn't getting too high.

Bodyfat isnt my issue it doesnt like to stick with me no matter how much I try to pack it on for more muscle, as for the reason I do things twice a week my philosophie is that somethings going to build quicker hitting it twice a week. I agree though I forgot to work in deadlifts but if you think about the secondary muscles and primary muscles worked in MOST of my routine it nails it all in a nutshell for the day minus a few muscle groups in some of my days. Im just saying full body twice a week did wonders obviously considering my gains I just think my body got too used to it so I switched my exercises and days up into a split. As for biceps I think I need it to keep proportional as is why Im doing chest alot too, my weak areas are Chest, Biceps, Lats everything else blows up with hard work.....I wanna say genetics but I doubt it.

And 9 to 12 sets!! Thats crazy I thought 4 was the general number......Thats all Im able to usually do because I focus on high weight low reps

[TOkidd]

I also focus on high weight and medium-to-low reps for two out of three months of my training. When you're hitting a muscle group only once in a week you really want to exhaust it, then give it a full week to recover.

[gmantheman]

Your routine seems to have some over lapping. You are working chest one day and then hitting your shoulders the next. Shoulders already get hit when working chest. TOkidd also has some overlapping. Chest already hits tris and then working arms the next seems like the the workout would suffer. I would either do a Mon, Wed, Fri split or Mon, tues, thurs, fri split. Here are a few examples:

Mon: Lower body
Squat
Romanian deadlift
lunges.
Swiss ball leg curls.

Tues: Upper
Flat or incline bench
Rows
Close grip bench or dips
Face pull varions

Thurs: lower
Deadlift
good mornings or hyper ext.
1 legged squat or step ups.

Fri:
Incline of flat barbell/dumbbell presss
Chins or pullups 4x8
Lateral raises.
bicep exercise of choice


Sets and reps can vary from week to week. Some examples are 4x6, 5x5, 3x8.
Tricep exercise of choice