Work out Critique\ please help make it better

**Nworb** · 05-13-2007, 08:02 AM

Please Fix my workout...The end of the week really needs help
I am:
-5'9"
-210 pounds
-15 percent bf
-looking to seriously bulk
-cycling really soon
-I do cardio everyday

Monday Chest Tris
Bench sets of 10 then 8 then 6 then failure
Incline bench sets of 10 then 8 then 6 then failure
Decline Bench sets of 10 then 8 then 6 then failure
Machine Flies 3x10
weighted dips sets of 10 then 8 then 6 then failure
tri extensions sets of 10 then 8 then 6 then failure
skull crusher sets of 10 then 8 then 6 then failure

Tuesday Back and Bis
pull ups 3x failure(which is like 5 tops)
dead lift sets of 10 then 8 then 6
bent over rows sets of 10 then 8 then 6 then failure
seated rows sets of 10 then 8 then 6 then failure
pull downs sets of 10 then 8 then 6 then failure
seated preacher sets of 10 then 8 then 6 then failure
seated dumbel curls sets of 10 then 8 then 6 then failure
standing wide grip preacher sets of 10 then 8 then 6
standing reverse preacher sets of 10 then 8 then 6

Wensday legs
MY LEG DAY BLOWS
Squats sets of 10 then 8 then 6 then failure
leg curls sets of 10 then 8 then 6 then failure
leg extensions sets of 10 then 8 then 6 then failure

Thursday
Shoulders
Shoulder press sets of 10 then 8 then 6 then failure
front raises sets of 10 then 8 then 6 then failure
side raises sets of 10 then 8 then 6 then failure
basket lift in front (bar to chin) sets of 10 then 8 then 6 then failure
shrugs sets of 10 then 8 then 6 then failure
If i feel good i do military press or arnold press

Friday Calves

**Nworb** · 05-13-2007, 08:02 AM

Please help make this a better workout so i can get huge

**Getinbgr** · 05-13-2007, 09:10 AM

You need off days. As explained by numerous threads here, the Central Nervous System needs plenty of rest to build muscle. Thus, even though you're not working one muscle more than once or twice a week, every day you weight train the CNS gets stressed, leading to overtraining.

I'd recommend a 2 on, 1 off split: two days of training followed by one day of rest.

**Nworb** · 05-13-2007, 10:53 AM

yea so even still that would be
monday chest tris
tues back bis
wensday break
thurs legs
fridayshoulders
sat and sun i go heavy cardio i guess...
but what about my actual workout routine can someone tell me if those exercises and reps are good???

**unclemoney** · 05-13-2007, 11:54 AM

Looks to me like you are overtraining... Example Why would you do incline//regular//decline bench all on the same day, especially if your going to failure like said... That's overkill. I'm going to give ironman's HIT routine a go starting this week check it out in the sticky up top.