Critique my 10 week MASS+STRENGTH workout...

[needbigguns]

• Set 1 – 10 Reps
• Set 2 – 8 Reps
• Set 3 – 6/8 Reps to failure

Monday: Legs/Traps
Legs:
1) Squats
3) Leg Presses
2) Leg Curls
3) Leg Extensions

Traps:
1) Dumbbell Shrugs
2) Barbell Shrugs Back/Rotating DB Shrugs (Switched Bi-Weekly)

Abs:
1) Weighted Abs

Total Exercises : 7

Tuesday: Shoulders
Shoulders
1) Seated DB Shoulder Press
2) Lateral Raises
3) Seated Military Press (Bar To Front)
4) Upright Rows
5) Bent Over Low-Pulley Side Lateral

Total Exercises : 5

Wednesday: Back/Biceps
Back:
1) Wide Grip Cable Pull downs (To Front)
2) Bent Over T-Bar Rows (Arnie – Pumping iron)
3) Dead Lifts

Biceps:
1) Barbell Curls
2) Hammer Curls
3) Seated Preacher Curls
4) Optional – Triple Drop Set

Abs:
1) Weighted Abs

Total Exercises : 7/8

Thursday: Chest/Triceps
Chest:
1) Flat Bench Press
2) Incline Bench Press
3) Decline Bench Press
4) Flat Dumbbell Flys

Triceps:
1) Nose breakers
2) Dips
3) Tricep Pushdowns
4) Drop Set to burn out (Optional)

Total Exercises : 7/8

Friday : Calves/Abdominals/Oblique’s
Calves:
1) Standing Calf Raises
2) Seated Calf Raises

Abs:
1) Weighted Abs
2) Leg Pushdowns
3) Crunchs (Optional)

Obliques
1) Barbell Side Bend

Total Exercises : 5/6

[needbigguns]

Bump

[catabolic kid]

• Set 1 – 10 Reps
• Set 2 – 8 Reps
• Set 3 – 6/8 Reps to failure

Monday: Legs/Traps
Legs:
1) Squats
3) Leg Presses
2) Leg Curls
3) Leg Extensions

Traps:
1) Dumbbell Shrugs
2) Barbell Shrugs Back/Rotating DB Shrugs (Switched Bi-Weekly)

Abs:
1) Weighted Abs

Total Exercises : 7

Tuesday: Shoulders
Shoulders
1) Seated DB Shoulder Press
2) Lateral Raises
3) Seated Military Press (Bar To Front)
4) Upright Rows
5) Bent Over Low-Pulley Side Lateral (what Gaz showed us)

Total Exercises : 5

Wednesday: Back/Biceps
Back:
1) Wide Grip Cable Pull downs (To Front)
2) Bent Over T-Bar Rows (Arnie – Pumping iron)
3) Dead Lifts

Biceps:
1) Barbell Curls
2) Hammer Curls
3) Seated Preacher Curls
4) Optional – Triple Drop Set

Abs:
1) Weighted Abs

Total Exercises : 7/8

Thursday: Chest/Triceps
Chest:
1) Flat Bench Press
2) Incline Bench Press
3) Decline Bench Press
4) Flat Dumbbell Flys

Triceps:
1) Nose breakers
2) Dips
3) Tricep Pushdowns
4) Drop Set to burn out (Optional)

Total Exercises : 7/8

Friday : Calves/Abdominals/Oblique’s
Calves:
1) Standing Calf Raises
2) Seated Calf Raises

Abs:
1) Weighted Abs
2) Leg Pushdowns
3) Crunchs (Optional)

Obliques
1) Barbell Side Bend

Total Exercises : 5/6

Do not do a five day split. Workout Monday, Tuesday, Thursday and Friday, or Monday, Wednesday, Friday and Saturday. Working out 4 days a week as opposed to 5 days a week leads to better recovery and less chance of overtraining...big problem for beginners.

-Do traps with shoulders.
-Include stragiht deads or hypers on leg day.
-Drop Friday's workout and do calves with legs.
-Less volume for biceps, do 2 exercises.
-Less volume on triceps, 2 exercises...do one compound and one iso.
-Do only 2 presses for chest (3 exercises total)
-Do not do 2 heavy presses for shoulders.

*The exercises that you selected are fine, like many people you are doing too much (in my opinion). Again, workout 4 days a week and cut back on the exercises. I think you would get better results doing 4 sets of 3 exercises than 3 sets of 4 exercises.

[needbigguns]

Thanks for the feedback, i will tweak it, anyone else got any feedback ?

I would rather train 5 days whilst on the sauce as i recover quicker and have alot more energy, i have also read training 5 times a week whilsts "ON" is OK...but obviously when your "OFF" it is not...