Hey Bro's Please Critique My Work Out
24 Years old,
6'2" weight 223
BF 16%
Lifting hard about 2 years before that, off and on since Highschool.
MY USUAL WORKOUT
MONDAY:
CHEST upper, middle, and lower, 3X12 incline dumbells 90's 4th set 100-8X, Flat bench dumbbells 3X12 100's 4th set 110's 6 to 8 X, Decline 225 on smith machine 3X12 usualy can't finish last set about 7 or 8,
BI'S, Standing dumbell curls 3X10 40's, 3 second stops half up half down w/ srtaight bar 55lb.3X10, Preacher curls 60lb.curl bar 3X8 usualy burned out.
TRI'S Skull crushers 3X8 50lb.with quick stright pops at top of chest after each set. Cable pull downs 4X12 about120lbs. on 5th set lower weight burn out.dips 3Xas many as I can do maybe 8 to 10
Tuesday: 8:00 am Cardio 45 min. Elyptical machine,
8:30 MP Raquet ball bout 1 hr swim well bout 5 min of swimming then just float around bout 10 min.
Wednesday:
Sholders: millitary dumbells 3X10 80's. dumbell front and side raises 3X10 15lbs. Cable pulls across chest for back of sholders, Lattslat pull downs 3X10 120lbs, pull ups assisted 100 lbs , Traps shrugs 3X12 200lbs 3x30 90 lbs burn out, backwards flys 3x 10 25 lbBack: Extentions 3X15 holding a 25 lb weight, Seated rows 3x12 230lbs 4th set 260 X8
Thursday: 8:00am Cardio 45 min
Friday: Lower body. squats 3x12 225lb 4th set 265lb X 6.I HATE SQUATS, Leg press 3X12 360lbs do same weight for calves 3X 8, Leg curls 3x12 130lbs, leg extintions 3x12 140"I think" not sure about the extintions.
Let me know what you think about this. I'll post my diet a little later i'm tired of typing. I wanna know if I'm doing all this for nothing or If this will help me explode in to some scary green monster.
