Critique my Workout Regime :)

[LittleBitch]

Ok, so I've been using this regime for the past 6 months now, and it's worked pretty well and my strength has definately improved in all areas. My goals have been to get big, secondary goal is to get strong. That's not to say my secondary goal is of marginal importance, they are both improtant to me. But if I had to choose one over the other, then Size first :P

Ok, so here we go, feel free to Critique:

Day 1: Chest & Tris
Bench Press 3 * 8 (sometimes I pump out an extra rep or two if I feel I can go further)
Incline Dumbbell Press 3 x 8
Decline Dumbbell Press 3 x 8
Tricep Pulldown 3 x 10
Lying Overhead Tricep Extension 3 x 10

Day 2: Shoulders & Biceps
Seated Upright Dumbbell Press 3 x 8
Standing Lateral Raises 3 x 8
Single Lat Raises using Cable X-Over 3 x 12 (per side)
Seated Upright Barbell Press 3 x Failure (By this stage of my workout my shoulders are very fatigued so failure is my goal after the first set of roughly 10)
Hammer Curls 3 x 8
Standing Barbell Curl 3 x 8
EZ-Bar Preacher Curl 3 x 8

Day 3: Back
Weighted Chin Ups 3 x Failure
Wide Grip Lat Pulldown 3 x 8
Shrugs 3 x 15 (these arenaturally pretty big compared to the rest of my body, I dont want to build them up too much so I smash out high reps here for strength/endurance)
Seated Row 3 x 8
Close Grip Lat Pulldown 3 x 8

Day 4: Legs (It took me a while to get the discipline to work my legs, so I'm focusing on strength training at the moment here)
Squats 3 x 10
Leg Press 3 x 10
Leg Extension 3 x 10
Straight Foot Calve Raises 3 x 10 (Standind on a step, feet angle straight foward)
Inward Foot Calve Raises 3 x 10 (Standing on a step, feet angle inward)
Outward Foot Calve Raises 3 x 10 (Standing on a step, feet angled outward)


NB:
The last Calve Raises are all done set for set, so: 1 set of straight, followed by 1 set of inward, followedby 1 set of outward... then do it all 2 more times.

And everynow and then when my mates are at the gym trying to hit max I'll sometimes join then and see if i can hit/break my max bench/leg press/squat.

So yeah, opinions/tips/suggestions/critique would be helpful

[MFT81]

HOLY OVERLAP BATMAN!!!!

You relize that......

1.shoulders contribute to chest movements so your prone to overuse injury by doing shoulders after chest

2.there is no reason to do incline flat and decline presses in the same workout pick two and do the other one another time.

3.that you use bis duing back so once again overuse,

4.that your not taking a day off between the two biggest days of the week with legs and back and you wont be able to deadlift on back day because it will fry your squats.

5.where's the hamstring training?????

Here is what I suggest

Mon: Shoulders/Bis
Tues:Quads/Calves
Wens:OFF
Thurs:Chest/Tris
Fri:OFF
Sat:Back/Hams/calves
Sun:OFF

could use a little tweaking but hopefully you get the idea........

[briancb1]

Yea, stick to the magic "two".

2 presses, 2 laterals for chest
try 2 sets of bicep/tricep exercies, if you feel you need 3, push yourself harder during the first 2.

I working out LESS (length of time) and using LESS weight and I'm getting bigger and more ripped, its about intensity,isolation and REST (not enough emphesis is put on that I feel), not quantity IMO.

and try to get 9 hours of sleep a night, its cool to go to bed early