workout critique

[gthom47]

Edited in new post

[gthom47]

Monday: Chest
Bench Press- 4 set pyramid 10-4
Incline Bench- 4x 4-10
Flat Bench Flys- 4x 6-10
Weighted Dips- 4x 8-12

Tuesday: Back
Deadlift- 4 sets pyramid 10-4
Barbell Row- 4 sets pyramid 10-4
Weighted Pullups- 4x 8-12
Goodmornings- 3x 8-12

Wednesday:
Cardio- 30min low intensity

Thursday: Shoulders
Barbell Shoulder Press- 4 sets pyramid 10-4
Lat Raise- 4x 6-10
Bent Over Lat Raise- 4x 6-10
Barbell Upright Row- 4x 6-10
DB Shrug- 4x 6-10

Friday: Arms
Preacher Curls- 4 sets pyramid 10-4
Hammer Curls- 4x 6-10
Close Grip Bench Press- 4 sets pyramid 10-4
Skull Crushers- 4x 6-10
Wrist Curls- 1x 20

Saturday: Legs/Abs
Squat- 5 sets pyramid 12-4
Leg Press- 4x 6-10
Extensions- 3x 6-10
Curls- 3x 6-10
Calf Raise- 4x 8-12
Weighted Incline Sit up- 4x 10-15
Hanging Knee Raise- 4x 10-15
Lying Leg Raise- 4x 10

Sunday:
Carido- HIIT routine

[bodybuilder]

Hard to say bro everybody responds diff to diff workout routines. Looks pretty solid i guess it come down to whatever works for you.

[gthom47]

ok great thanks

[TOkidd]

Yeah, looks fine. It's pretty high volume so I hope you're not new to this, because it's a bit heavy for someone starting out. The one change I'd make is on chest day; you've got 16 sets going, which is pretty high. The weighted dips are mainly for lower pec development - kind of like a decline press. I'd scratch it from your program for now - it's not really necessary unless you want to emphasize work on your lower pectorals, in which case I'd either switch up the flat-bench flys for decline flys, or alternate decline press with flat bench press EOW. Keeping it to twelve sets for pecs is a good amount, IMO. That said, you can change up your routine every so often to incorporate specialized movements to blast a particular part of the muscle.

TOkidd

[gthom47]

yea i did a routine with even more volume from about last august- april. should i just do 3 sets for dips and flys and have dips go 3x failure?

[TOkidd]

Yeah, you could do something like that, but you'd still be at 14 sets. IMO, keep it to twelve sets, alternating flys with dips every other week. Remember you can also incorporate dips on tricep day, alternating every other week with narrow grip press. That way, you're doing dips every week, one week on chest day, the following week on tricep day.

[gthom47]

ok thanks. besides that change is the rest of it good?

[TOkidd]

I like the routine because it focuses on basic, core exercises. It's a good size/strength regimen. If it works for you, then it's perfect. With that kind of volume, make your rest days count.

[gthom47]

well rest days from lifting will be used for cardio to keep the fat down while bulking

[gthom47]

Should i add t-bar rows to my back day as well or leave it at one row move and one pull move?

[TOkidd]

Hey,

I usually do three sets each of barbell rows and dumbell rows on back day. You could probably scratch the good mornings if you're doing deadlifts - that's a lot of strain on your lower back IMO.

[gthom47]

ok so take out goodmorning and put in another db row?

[TOkidd]

Yeah, I think so. Good mornings are primarily for lower back, but the deadlifts should take care of that. Your lower back also gets a lot of work on leg day. I would throw in 3 sets of dumbell rows instead, combined with 3 sets of barbell rows - see how that works for you. I like to go heavy for at least half the sets, between 6-8 reps. But make sure your form is perfect. Sometimes you can end up overworking other muscles, like biceps, when doing dumbell and barbell rows with heavy weight.

TOkidd