Workout Critique

[J0E]

I've been doing the workout for about a month or two and it's ok I guess. I'm posting to let you guys take a look at it and tell me what you think. The days have to stay the same becasue they work with my schedule.

Workout #1 Tuesday - Back
Lat Pulldowns 12-15 reps, 4 sets
Stright Arm Pulldowns Standing 12 reps, 4 sets
Seated Pulley Rows - 12 reps, 4 sets
Single Arm Dumbell Rows 8 Reps, 4 sets
Abs - 12 - 20 reps, 4 sets

Workout #2 Wednesday - Shoulders
Standing Dumbell Press 8-10 reps, 4 sets
Lateral Raises 8-10 reps, 4 sets
Wide Grip Upright Rows 8-10 reps, 4 sets
Seated Bent Over Lateral Raises 8-10 reps, 4 sets
Shruges 15 reps, 4 sets
Calf Raises 15 reps, 5 sets

Workout #3 Thursday - Biceps/Triceps
Bicep Barbell Curls 8-10 reps, 4 sets
Preacher Cable Curl 8 reps, 4 sets
Standing Dumbell Curl 8 reps, 4 sets
Tricep Cable Pushdowns 12 reps, 4 sets
Standing Cable Extensions 12 reps, 4 sets
One Arm Kickbacks w/ Dumbell (bent over) 10 reps, 4 sets
Standing Barbell Extensions 12 reps, 4 sets
Abs 12-20 reps, 4 sets

Workout #4 Saturday - Chest
Flat Bench Dumbell Press 8-12 reps, 4 sets
Incline Dumbell Press 8 reps, 4 sets
Dumbell Flys (flat or incline) 8 reps, 4 sets
Dips 10 reps, 4 sets
Abs- 12-20 reps, 4 sets

Workout #5 Sunday - Legs
Calf Raises 15-20 reps, 5 sets
Leg Curls 15 reps, 4 sets
Leg Extensions 12 reps, 4 sets
Leg Press or Squats 12 reps, 4 sets
Hack Squats or Lunges 10 reps, 4 sets
Abs 12-20 reps, 4 sets

Thanks Guys

[GunTotingHipGangster]

I've been doing the workout for about a month or two and it's ok I guess. I'm posting to let you guys take a look at it and tell me what you think. The days have to stay the same becasue they work with my schedule.

Workout #1 Tuesday - Back
Lat Pulldowns 12-15 reps, 4 sets do pull ups...4 sets is good, keep the rep range lower, 10, 8, 8, 6 use weight if necessary
Stright Arm Pulldowns Standing 12 reps, 4 sets cut these out completely, switch to straight bar rows
Seated Pulley Rows - 12 reps, 4 sets pointless, if you wish to do more i suggest t-bar rows
Single Arm Dumbell Rows 8 Reps, 4 sets cut these out completely as well...you have no dead lift...do 4 seat of dl (10, 8, 8, 6)
Abs - 12 - 20 reps, 4 sets (thats fine, whatever)

Workout #2 Wednesday - Shoulders
Standing Dumbell Press 8-10 reps, 4 sets from my personal experience from injury i suggest barbell overhead press, i personally prefer sitting rather than standing
Lateral Raises 8-10 reps, 4 sets good deal
Wide Grip Upright Rows 8-10 reps, 4 sets i dont see a point to these being you are already working your front delts with over head presses
Seated Bent Over Lateral Raises 8-10 reps, 4 sets youre already doing lateral raises, why more? i would suggest replacing these with reverse flies, working your rear delts
Shruges 15 reps, 4 sets looks good
Calf Raises 15 reps, 5 setssave these for leg day

Workout #3 Thursday - Biceps/Triceps
Bicep Barbell Curls 8-10 reps, 4 sets supinating curls work wonders
Preacher Cable Curl 8 reps, 4 sets screw the cables, use dumb bells
Standing Dumbell Curl 8 reps, 4 sets youre already doing dumbell curls as stated above, switch these with standing straight bar curls but i would do these before your preachers
Tricep Cable Pushdowns 12 reps, 4 sets not bad, but not for your first set, do some skull crushers
Standing Cable Extensions 12 reps, 4 sets DIPS!!!!
One Arm Kickbacks w/ Dumbell (bent over) 10 reps, 4 sets completly pointless...fvck kickback...try some french presses
Standing Barbell Extensions 12 reps, 4 sets blah...no good...skull curshers, dips, and french's is plenty
Abs 12-20 reps, 4 sets i wouldnt work abs trwo days in a row

Workout #4 Saturday - Chest
Flat Bench Dumbell Press 8-12 reps, 4 sets i would suggest straight bar rather than dumbell to avoid injury
Incline Dumbell Press 8 reps, 4 sets
Dumbell Flys (flat or incline) 8 reps, 4 sets careful with these, if you go too far back in your ROM you will injur yoursel
Dips 10 reps, 4 sets elbows out, legs bent, lean forward
Abs- 12-20 reps, 4 sets

Workout #5 Sunday - Legs
Calf Raises 15-20 reps, 5 sets you shouldnt start with these, end with them
Leg Curls 15 reps, 4 sets leg extensions/hammy curls are a good warm up, do 15-20 reps do get your legs warm
Leg Extensions 12 reps, 4 sets ^^^^^
Leg Press or Squats 12 reps, 4 sets
Hack Squats or Lunges 10 reps, 4 sets redundant...if youre looking for more, try leg press or lunges
Abs 12-20 reps, 4 sets thats fine, whatever, but i wouldnt work abs more than twice a week

Thanks Guys

to be honest and not bashing, i see many things wrong with your workout

i posted above in bold as to what I personally would do different

[J0E]

to be honest and not bashing, i see many things wrong with your workout

i posted above in bold as to what I personally would do different

No, bro thats what I want you guys to do. Tell me what is wrong so I can make it better. Thanks again

[GunTotingHipGangster]

well, i hoped i helped, if you have any questions, either post them or pm me and i'll do my best to help

[TADOLFI]

I think GunToting has you pointed in the right direction...I'd do abs twice a week and monitor progress. I would also decide on a rep range for your exercises that is more common...some are 8-10 others are 10-12 and then you have 15 reps on a few things? I'd go 8-10 on everything and then when you want a chnage of pace do the 12 - 15 for pumping. Drop to 6-8 when ready to try heavier weight workouts to shock your body.
My results have been decent by changing about every six weeks.

[J0E]

Thanks, gun and tado for the help. I'll use you're advice and see how it works. I'm excited to change it up. I'll be sure to let you know how it's going. Thanks again Gun, Tado.