Critique my new Workout

[Motion]

Monday-Chest
Warm-ups
Flat bench 3x8
Incline DB bench 3x8
Flys/Pullovers (alternate each week) 3x8
Abs

Tuesday-Legs
Warm-ups
Squat 3x8
Leg Press 3x8
Calf Raises 3x10

Wednesday-Arms
Warm-ups
Cable Curls 3x8
Isolated DB curls 3x5
Reverse curls 3x5
Tricep extensions 3x8
Skullcrushers 3x8
Abs

Thursday-Shoulders
Warm-ups
Shoulder Press 3x8
Upright rows 3x8
Lateral raises 3x8

Friday-Back
Warm-ups
Deadlift 4x5
Lat pulldowns 3x8
Seated Row 3x8
Abs


Main goal is to add some size and increase definition. I was doing the MAX-OT style workout for awhile and just changed it up alittle but.

Opinions and Suggestions welcome!

[Steve80]

Looks ok but I would do this:

Monday-Chest
Warm-ups
Flat bench 3x8
Incline DB bench 3x8
DB flat bench
end with push ups till failure
Flys/Pullovers (alternate each week) 3x8
Abs

Tuesday-Legs
Warm-ups
Squat 3x8
Leg Press 3x8
Calf Raises 3x10

Wednesday-Arms
Warm-ups
Cable Curls 3x8
HAmmer Curls
BB Curls
Reverse curls 3x5
Tricep extensions 3x8
Skullcrushers 3x8
Close grip bench press
Abs

Thursday-Shoulders
Warm-ups
Shoulder Press 3x8
Upright rows 3x8
Lateral raises 3x8
Shrugs

Friday-Back
Warm-ups
Deadlift 4x5
Lat pulldowns 3x8
Seated Row 3x8
DB rows
Abs

I switched to a one day per muscle workout like a month ago. I dont like it very much, I think I am going to go back to twice a week, except for back and legs. I have noticed loses, but most people like once a week.

[Motion]

Looks ok but I would do this:

Monday-Chest
Warm-ups
Flat bench 3x8
Incline DB bench 3x8
DB flat bench
end with push ups till failure
Flys/Pullovers (alternate each week) 3x8
Abs

Tuesday-Legs
Warm-ups
Squat 3x8
Leg Press 3x8
Calf Raises 3x10

Wednesday-Arms
Warm-ups
Cable Curls 3x8
HAmmer Curls
BB Curls
Reverse curls 3x5
Tricep extensions 3x8
Skullcrushers 3x8
Close grip bench press
Abs

Thursday-Shoulders
Warm-ups
Shoulder Press 3x8
Upright rows 3x8
Lateral raises 3x8
Shrugs

Friday-Back
Warm-ups
Deadlift 4x5
Lat pulldowns 3x8
Seated Row 3x8
DB rows
Abs

I switched to a one day per muscle workout like a month ago. I dont like it very much, I think I am going to go back to twice a week, except for back and legs. I have noticed loses, but most people like once a week.

Thanks for the advice. I've been debating a 2x week plan as well. Think I'm gonna give this one a try first though.

[Steve80]

Thanks for the advice. I've been debating a 2x week plan as well. Think I'm gonna give this one a try first though.

Yeah def give it a try, it may work well for ya. I would use the lifts I put in, in red, they will help ya alot. For most people once a week works well, for me, i think I need more.

[diamonds]

You are going to overtrain if you follow this routine. No way should you ever lift more than 2 days consecutively. Try to pair up body parts so that you can follow a Mon., Wed., Fri. routine! Or at most a Mon., Tues., Thurs., Fri. routine.
Remember, it isn't just your muscles that need time to recover. Your CNS needs time to recover as well.

I would change some of you lifts as well. Focus more on the compund movements.

[Motion]

You are going to overtrain if you follow this routine. No way should you ever lift more than 2 days consecutively. Try to pair up body parts so that you can follow a Mon., Wed., Fri. routine! Or at most a Mon., Tues., Thurs., Fri. routine.
Remember, it isn't just your muscles that need time to recover. Your CNS needs time to recover as well.

I would change some of you lifts as well. Focus more on the compund movements.

How could I overtrain if I'm only doing each body part once a week?

More compound movements? Such as? I think I have a good many of those.

[SwoleCat]

I would also not train 5 consecutive days either.

2 at the most, break, then repeat.

U can try what you wish, just stating that I don't believe it to be a good idea myself. As well, a shoulder workout isn't really that much of a workout, and could easily be paired w/chest.

~SC~

[Undecided09]

Also, I would do your larger muscle groups first in the week...Meaning Monday Back
Tuesday Chest
Wed- Rest
Thursday Legs
Friday- Shoulders (if you wanna do em on their own day)
Sat- Arms

Its been working well for me

[Jimmya73]

for me, 8 rep sets of squats result in very little growth. anything under 15 for me just doesnt seem to do anything. but everyone is different,if it works for ya go for it!

[~fuelforfire~]

id throw in dips there with your flys, superset em together or however you want to call it.

[Motion]

Thanks for all the input guys, greatly appreciated.

[Motion]

Better split?

Monday
Chest and shoulders

Tuesday
legs

Wednesday
off

Thursday
Back

Friday
arms


OR

Monday
Chest/Shoulders/Tri's

Wednesday
Legs

Friday
Back/Bi's

[Motion]

bump