Please critique my workout

[whynot960]

Mon-chest flat bench 4or 5 sets/incline 3 sets/ cable fly's 3 sets 6-12 reps per exersize. 40 min cardio after work out

bi's- barbell curls 4 sets/dumbell curls 3 sets/hammer curls 3 sets/ cable curls light weight burnout about 20 reps for 3 sets.

tues- squats or leg presses 4 sets 6-12 reps/3 sets leg extensions 8-12 reps/ 3 sets hamstring curls 10-12 reps/3 sets sitting calf raises 15-20 reps
30 min cardio after workout

wed-off


thurs- shoulders presses 4 sets 8-12 reps/laterals 3 sets 10-15 reps/ bent over laterals 3 sets 10-15 reps/ upright rows 3 sets 10-12 reps/shrugs 4 sets 15-20 reps

tri's/ press downs 4 sets 8-12 reps/ close grip bench 4 sets 8-12 reps. 30-40 min of cardio after workout

fri. back hammer strength t bar rows 4 sets 8-12 reps/ pull downs 3 sets 8-12 reps/ straight legged deadlifts 3 sets 8-12 reps/ 30 -40 min cardio after work out.

sat- abs/ cardio

sun- off


thanks in advance for your critique
mike

[JAYROD]

it's hard for me to say yea or nea because everybody responds different to weight training as far as # of sets and reps ect. ect. i do like your split for the most part, i like to train chest and bi's together as you do here and i also like not lifting more than 2 consecutive days. i think your volume is a bit high in some areas like bi's. 13 sets is overkill imo, i like to do 4 movements and 2 sets for each 8 sets total. overall it looks good to me but it really ***ends on you. what are your stats and your goals? this would help out alot in anybody wanting to give their advice to you.

[whynot960]

JAYROD thank you very much
5' 8.5"
39 yrs old
195 lbs down from 257 1.5-2 yrs ago still need to lose more weight maybe another 15 -20 lbs seem to be stuck at 195 though.
I am thinking I would need to be about 170-180 to look the way I want.
I was 215 last year at this time slowly went back up to 230 and started to cut back down a few months ago.I always get stuck at 195 .I have been lifting for about 15 months. thanks again.
mike

[whynot960]

Anyone else

[john vega]

i wudnt do cardio on legs day if i were you. just imo. other than that, it looks pretty good bro. lots of luk 2u and ur growth surge...
remember, people often look for the success and growth in the program. this true...but its sleep we shud all preoccupy ourselves with.