New workout please critique

[shiz]

Hi guys, kinda new on here, been working out for about 2 years, didnt really start getting more serious until about 6 moths ago. Been trying to read alot, and learn alot, and making changes to my diet/workout.

A bit of background im 6'2 - seem to hover around 225lbs about 18-20% bodyfat

My goal is to use this workout (or whatever version of it) for the next 6with natural, get to 230lbs.
I would then like to reduce my body fat lvl to about 12%

Now...go easy fellas, im still learning, im a little nervous about posting this on here...but here goes

DAY ONE : Chest and biceps.
Bench press : 5 sets of 8-10 reps
Dumbell bench press : 5 sets of 8 – 10 reps
Push-ups : failiure….
Barbell curls : 3 sets of 8 – 10 reps
Incline dumbell curls : 3 sets of 8 – 10 reps

DAY TWO : Legs and shoulders
Calf raises on the leg press, 5 sets of 15 – 20 reps.
Squats : 5 sets of 6-8
Leg press: 5 sets of 10 reps.
Seated dumbell press, 3 sets of 10 reps
Dumbell lateral raises, 3 sets of 10 reps
Dumbell shrugs, 3 sets of 12 reps

DAY THREE : Back and triceps
Chins, 3sets of regular
Pulley rows, 5 sets of 6-8 reps.
Chins 2 sets Wide grip
Dumbell rows (heavy) 5 sets of 6 – 8 reps
Seated Bent Over lats 3 sets 8-10
SkullCrusher 5 6-8
Dips, 3 sets – failiure.

thank you.

[shiz]

nobody?

[stevey_6t9]

I personally think it isn't too bad, some people would say maybe swap the biceps and triceps around so you train back/biceps and chest/triceps on the same day. Pre exhausting these smaller arm muscles with your larger compound movements earlier in your training can be beneficial, my advice would be to rotate and find which works best for you, everyone is different. I give u props for training leg and shoulders same day, i may be wrong but if u can train ur shoulders after legs u havent worked hard enough. Goodluck and always keep a winning plan and change a losing one.

[Klimax]

You should cut now. The more you become fat, more difficult it will be to cut.
I would do shoulders on a separate day.

[kaptainkeezy04]

Hi guys, kinda new on here, been working out for about 2 years, didnt really start getting more serious until about 6 moths ago. Been trying to read alot, and learn alot, and making changes to my diet/workout.

A bit of background im 6'2 - seem to hover around 225lbs about 18-20% bodyfat

My goal is to use this workout (or whatever version of it) for the next 6with natural, get to 230lbs.
I would then like to reduce my body fat lvl to about 12%

Now...go easy fellas, im still learning, im a little nervous about posting this on here...but here goes

DAY ONE : Chest and biceps.
Bench press : 5 sets of 8-10 reps
Dumbell bench press : 5 sets of 8 – 10 reps
Push-ups : failiure….
Barbell curls : 3 sets of 8 – 10 reps
Incline dumbell curls : 3 sets of 8 – 10 reps

I see you aren't working upper or lower chest. That is a problem.
DAY TWO : Legs and shoulders
Calf raises on the leg press, 5 sets of 15 – 20 reps.
Squats : 5 sets of 6-8
Leg press: 5 sets of 10 reps.
Seated dumbell press, 3 sets of 10 reps
Dumbell lateral raises, 3 sets of 10 reps
Dumbell shrugs, 3 sets of 12 reps

You should start out doing squats, and save calves for last on leg day.
DAY THREE : Back and triceps
Chins, 3sets of regular
Pulley rows, 5 sets of 6-8 reps.
Chins 2 sets Wide grip
Dumbell rows (heavy) 5 sets of 6 – 8 reps
Seated Bent Over lats 3 sets 8-10
SkullCrusher 5 6-8
Dips, 3 sets – failiure.

18 sets for back is tooooo many, and you didn't list 3/4 of the best exercises for back. You listed Chins which is great, but you left out deadlifts, barbell rows, and t-bar rows. Do all 4 of those exercises, and you really can't have a better back workout.

thank you.

You also need to start cutting NOW. I've seen too many times where people think they need to put on more muscle that way they will look REALLY good when they cut up, but the truth is that they will look good after cutting no matter what, and you will look even better when you bulk up aftewards and start to fill out again.

You're welcome.