My Workout (Constructive criticism welcome!!)

[DecimaMAS]

The following is my workout. Currently I am on a 10/8/6 pattern, graduating in cycles of 10 x 3, 10/8/6 and 5 x 5 every 4-6 weeks (depending on plateau).

Any criticism or thoughts are welcome but please only include intelligible replies. "You suck" really doesn't help anyone...

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Note: 10/8/6 refers to repetitions, i.e.: 10 reps for the 1st set, 8 for the second, 6 for the third with graduating
weight increase.


Day 1 - Chest/Back (done at 10/8/6 reps)

Benchpress
Incline Benchpress
Decline Benchpress
(note: I alternate between dumbells and barbells every week)
Machine flys (seated)
Standing machine flys

Dumbell pulls
Wide-gripped rower (seated - machine) behind-neck
Short gripped rower (seated - machine)
Dead lift
Reverse sit-ups
Dumbell dips (serratus)
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Day 2 - Legs/Abs

Squats
Leg press (machine)
Lunges
Standing calf (w/squat rack)
Seated calf (machine)
Leg curls
Gluteus leg press (machine)

Seated ab flex (machine)
Leg lift (abs - machine)
Stomach crunches
Sit-ups (varying angles for obliques)
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Day 3 - Shoulders/Triceps/Trapezius

Military press (barbell - seated)
Military press (dumbell - seated)
Twisting military (dumbell - seated)
Dumbell lift (lateral)
Dumbell lift (front)
Upright rows

Upright row (continued for traps)
"Shruggers" (dumbell - standing)

Seated single-dumbell press (behind head)
"Skull crushers" w/small-grip benchpress (camber barbell)
Standing barbell press (behind head)
Push-downs (machine)
Cross-cable pulls (downward angle - machine - standing)
Dips (seated) (note: I alternate off/on with dips every week depending on shoulder stress)
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Day 4 - Biceps/Forearms

Preacher curls
Seated dumbell curls
Standing curls (machine)
Barbell curls (wide-grip - standing)

Barbell wrist curls (behind back)
Push-downs (wrist - standing)
Forearm curls
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Day 5 - Cardio

This is alternated between work on the eliptical, a straight jog, stairs, etc. I also practice
jiu jitsu and wrestling, so sometimes this substitutes.

[DecimaMAS]

I failed to conclude that after Day 5, I evaluate muscle soreness for my chest/back routine. If excessive soreness persists, I fully rest for 1 day and increase my glutamine, glucosamine and vitamin intake while eliminating protein powder to eliminate any catabolic potential.

[MuscleScience]

Overall looks pretty good. On day one its of no real benefit to do behind the neck pull downs. This will not increase muscle activation of the Lats Dorsi and could lead to shoulder problems. It may actually be not as beneficial because the teres minor muscle my by partually or completely taken out of the exercise. Second there needs to be an exercise that full engages the romboids such as back flies and pushup plus exericses

[DecimaMAS]

After all of that, I knew I'd leave something out!

I actually do reverse flies on shoulder day already for the romboids, but I neglected to post that.

I see what you mean about their being extra stress on the shoulders/tendons from behind the neck pull-downs; I've been experiencing problems as of late and that might be an answer to the question. Thanks.

[MuscleScience]

no problem