Last weeks Workout

[Tedbear981]

Whats up guys, I’ve been on this site for a while and never posted my workout routine so I wrote down all I did last week in order to post. I work on a 4 day on 1 day off split (and yes before you ask, I skipped the wheels this week, hurt my knee playing football and need to take a couple weeks off the wheels until it heals up. Will post my leg workout when I get back to 100%)
BTW I am 6'0 218 about 12-14% Comments and suggestions please!

Monday Chest
Dumbbell Press
80*15reps
90*12reps
100*11reps
110*8reps
Incline Dumbbell Press
75 12reps
85 9reps
100 5reps (last one had a spot)
Dumbbell Flys
45 12reps
55 11reps
60 7reps
Cable Crossovers
45 12reps
50 9reps
55 8reps
35 18reps (to burn out)
Tuesday Bi's Tri's
Skulls (with a curl bar)
90-12
100-9
120-5
Alternating Bicep Dumbbell Curls (standing)
40's 14reps
50's 11reps
60's 7reps
Dips
BW+25 13reps
BW+30 10reps
BW+35 9reps
Curlbar Preacher Curls (seated)
90 14reps
110 8reps
110 5reps
Standing Triceps Pulldowns (with ropes on the machine)
110 14reps
120 11reps
130 7reps
Hammer Curls (standing with dumbbells)
45-10reps
50-8reps
60-4reps (ugh)
Wednesday Back+Traps
Lat Pull Down
150 15reps
170 12reps
190 11reps
220 8reps
Bent over rows (smith machine)
180 12reps
200 11reps
220 8reps
Lower back machine (it’s a hammer strength machine that you put plates on?)
4 plates of 45 12reps
+20 8reps
+20 5reps
Wide grip chins 3 sets until exhaustion.
Dumbbell shrugs
100 12reps
120 8reps
120 7reps
Smithmachine shrugs (behind the back grip)
180 8reps
200 5reps
Thursday Shoulders
Dumbbell Military Press
60*15reps
70*9reps
80*6reps
Dumbbell Butterflies
45*12reps
55*7reps
60*5reps
Dumbbell Rear Delts (over an incline bench)
45* 12reps
50* 8reps
55*5reps
Friday Off
Saturday Was chest again(should have been wheels)
Sunday was Bis and Tris(Should have been chest)
Comment please!

[MFT81]

1. Your overlaping to much, tris work with chest and bis are used during back. then on top of that you only take one day off and do the whole thing over again. I understand that your not doing legs

you need more rest throughout the week.

2. your overall workout is really boring, its like 90% of the other guys and gals that go to the gym, do the same shit every week and look the same everyweek. if it works for you than great, nothing HAS to be fancy, but since you posted your split up i figured you want feedback.

what about using diff training princepals, (strip sets, negs, rest pause,) plus it looks like you have no emphasis or certain goal in mind other than to lift weights almost everyday....

do you wanna bench more? than maybe incorportate some PL stuff on chest day, Ever tried HIT, DOGGCRAP, Westside??? want wider delts, why not throw caution to the wind and hang clean, how bout something "Crazy" like rack pulls or single leg stiff leg dead lift. SOMETHING other than 3 sets of this and 4 sets of that. maybe you've done it all, and you usually(hopefully)do things diff. it just looks really really traditional.

[Tedbear981]

1. Your overlaping to much, tris work with chest and bis are used during back. then on top of that you only take one day off and do the whole thing over again. I understand that your not doing legs

you need more rest throughout the week.

2. your overall workout is really boring, its like 90% of the other guys and gals that go to the gym, do the same shit every week and look the same everyweek. if it works for you than great, nothing HAS to be fancy, but since you posted your split up i figured you want feedback.

what about using diff training princepals, (strip sets, negs, rest pause,) plus it looks like you have no emphasis or certain goal in mind other than to lift weights almost everyday....

do you wanna bench more? than maybe incorportate some PL stuff on chest day, Ever tried HIT, DOGGCRAP, Westside??? want wider delts, why not throw caution to the wind and hang clean, how bout something "Crazy" like rack pulls or single leg stiff leg dead lift. SOMETHING other than 3 sets of this and 4 sets of that. maybe you've done it all, and you usually(hopefully)do things diff. it just looks really really traditional.

Yea I did want feedback so I appreciate the response, It does look traditional now that I look at it but this was last weeks work out, I swap things around every week. I dont just change the order i swap around different exersizes. Like this week instead of doing bent over rows, I may use the T-bar, I do Dead lifts twice a month, On chest I do wide grip every other week on a flat barbell bench to spread it out...I dont really care about the weight I'm doing it varies constantly(how well i've been eating stress ect) But I do it on feel and never really count reps(i did to post my training log). I just like to get that good squeeze and pump and go until failure on every exersize. I cant wait a full 7 days between workouts..I just cant I feel loose,saggy and not myself thats why I have hone into this 4 on 1 off so its pretty much 5 days in between each exersize which for my body seems to be enough. BTW my goal is a realistic 225 10% i am adjusting my diet accordingly and hopefully will be there soon. Thank you for the response and anything else you think of will be appreciated.!