Please critique this workout.

[dbw1968]

I have been doing this workout for 6 weeks and wanted some opinions if I should stick with it or change it up a little. I am on a 12 week cycle of test e at 500n wk. I dont want to overtrain.Thanks for the input.


http://www.muscleandstrength.com/wor...g-program.html

[kirbydunker]

I wouldn't do so many compound barbell exercises on chest back-to-back. You're working the same muscles on all of the movements, with just slight emphasis on different ones. I'd pick one barbell movement: Incline, Bench, or Decline, don't do all three. Also, on your tricep work out, sub in one of them for a tricep exercise for one that isolates (cable kickbacks, dumbbell kickbacks, overhead kickbacks, cable pushdown singles with emphasis on the contraction and negative).

I'd never start a back routine with chin-ups. Chin-ups are basically a biceps exercise, so you're really just weakening your other lifts by doing those first, as your grip will probably go out before your back does. My personal preference too, I like to start back with a compound movement, such as bent-over rows, to get the blood pumping to my lats. I then jump into dumbbell rows. If it works for you though, more power to you. I don't see any wide-gripped back either. You're only really targeting your lats with these exercises, and you're missing your traps, rhomboids, and other muscles that I never took anatomy class to learn about. Try a wide-gripped seated row, and focus on the contraction with full ROM, and on a final note about your back routine. WAY TOO MUCH BICEPS! Counting your chin-ups, thats 12 sets of biceps alone! I'd have to think that would actually make your biceps weaker and smaller in the long run.

I don't see the point of doing shoulders on a separate day. They're torn from my chest work out, and I incorporate front delts into it already, I'd never do a shoulder day. Forearms also are worked pretty good on back days, but if you feel you need theextra work on them.

I like your leg workout the best out of all of them, although unless you're doing 3 or 4 warm-up sets, I don't see the point of 5 sets of Squats. You're begging for joint problems. Your leg workout though is pretty good, it's not overlapping any muscles, and incorporates isolation instead of ultra compound everything.

My 1/2 cent.