critique my workout (long read sorry)

[benchaholic777]

OK, I read the stickies at the top of this board, so I will try to give all the info for you guys to help. I'm 30, 5'7, 220lbs., 20% bf. I have been lifting for 15 years. I had surgery 1 year ago to reattach my labrium in my shoulder, since then it feels awesome. 5 months after my surgery I had my best bench ever 385. I had a crazy work schedule the first 6 months this year 6:00am to 9:00 6 days a week, this is the longest I've went without lifting. Anyway I'm back now and my goals are a little different now. Before I was all about strength now I really want to lean up,to look better and my doc says shedding 30lbs. should get me off my bloodpressure medicine, I want to stay strong though and would really love to get that bench press to 405 (been a personal goal for a long time). I have just started a diet 2 weeks ago and its working pretty good. I'm drinking about 3 shakes a day and eating 3-4 small meals. Also on NO explode right before workout. My pyhsical therpist (my wife) says my shoulders and back need to catch up with my chest before the super heavy lifting starts again so I'm training them twice a week, not sure if this is correct or not. Anyway here is my workout of the present. Pick it apart.

Monday: Shoulders/Back

t-bar 4x6-8
wide grip pulldown 4x6-8
seated cable row 3x8-10
cable rope rear-delt row 3x8-10
military press 4x6-8
db lateral raises 3x8-10
rear-delt machine 4x8-10
shrugs 4x8-10

Tuesday: bis/tris

closegrip bench 4x6-8
v-bar tricep extension 4x6-8
rope tricep extension 3x8-10
cable one arm tricep extension 3x8-10
bench dips 3x12-15
bb curl 4x6-8
db hammer curl 4x6-8
hammer cable strait bar curl 3x8-10
overhead cable curl 3x8-10
incline curl 3x12-15

Wednesday: legs

deadlifts 4x8-10
squats 4x8-10
db lunges 3x8-10
leg extensions 3x8-10
leg curls 3x8-10
standing calf raises 4x8-10

Thursday: chest

bb bench press 4x6-8
bb incline press 4x6-8
db low incline press 3x8-10
hammer strength chest press 3x8-10
peck deck 3x10-12
uneven pushups 3x10-12

Friday: shoulders/back

hammer strenth row 4x6-8
v-bar lat pulldown 4x6-8
one arm db row 3x8-10
strait arm pulldown 3x8-10
db arnold press 4x6-8
seated bentover lateral raises 3x8-10
standing cable lateral raises 3x8-10
db reverse flys on incline 3x8-10
shrugs 4x8-10

[benchaholic777]

Oh yeah I forgot I swim about 20 laps 3 times a week, and elipitical 2 times a week for about 45 min. for cardio.

[benchaholic777]

come'on whats everybody think.

[ckyass]

Monday: Shoulders/Back

t-bar 4x6-8
wide grip pulldown 4x6-8
seated cable row 3x8-10
cable rope rear-delt row 3x8-10
military press 4x6-8
db lateral raises 3x8-10
rear-delt machine 4x8-10
shrugs 4x8-10

Tuesday: bis/tris

closegrip bench 4x6-8
v-bar tricep extension 4x6-8
rope tricep extension 3x8-10
cable one arm tricep extension 3x8-10
bench dips 3x12-15
bb curl 4x6-8
db hammer curl 4x6-8
hammer cable strait bar curl 3x8-10
overhead cable curl 3x8-10
incline curl 3x12-15

Wednesday: legs

deadlifts 4x8-10
squats 4x8-10
db lunges 3x8-10
leg extensions 3x8-10
leg curls 3x8-10
standing calf raises 4x8-10

Thursday: chest

bb bench press 4x6-8
bb incline press 4x6-8
db low incline press 3x8-10
hammer strength chest press 3x8-10
peck deck 3x10-12
uneven pushups 3x10-12

Friday: shoulders/back

hammer strenth row 4x6-8
v-bar lat pulldown 4x6-8
one arm db row 3x8-10
strait arm pulldown 3x8-10
db arnold press 4x6-8
seated bentover lateral raises 3x8-10
standing cable lateral raises 3x8-10
db reverse flys on incline 3x8-10
shrugs 4x8-10[/QUOTE]


Your not giving yourself enough recovery. If u do Shoulders and back on mon, ur bis are used alot in back so doing them tuesday is something i wouldnt do. As for doing chest thursday than shoulders yet again friday, your delts are gonna be shot. Why are you doing delts and back twice a week? lagging bodypart? Plus ur working out 5 straight days... Your CNS wont like you to much for that. Recovery=Growth. Overtraining= You need to rethink your routine. Are you able to go to the gym sat and sunday?

[benchaholic777]

Yes, I'm trainning shoulders/back twice because they are lagging a bit, I was afraid I was overtrainning.

I can workout on Sat. but not Sun.

[m8intl]

I personally think you might be doing too many sets. My body doesn't respond well to say 20 sets of chest work.

[benchaholic777]

What about this

Monday-shoulders

arnold db press 4sets
db laterial raise 3sets
rear delt machine (supinated grip) 3sets
cable front raise 3sets
shrugs 3sets


Tuesday-legs/tricep

deadlifts 3sets
hack squat 3sets
db lunges 3sets
leg extensions 3sets
leg curls 3sets
closegrip bench 4sets
v-bar tricep extension 3sets
rope tricep extension 3sets
one arm tricep extension 2sets


Wednesday-cardio

swim 15 laps


Thursday-back/bis

pullups 3sets
t-bar 4sets
wide grip lat pulldown 4sets
seated cable row 3sets
bb curl 4sets
db hammer curl 4sets
standing alternating db curl 3sets

Friday-chest

bb bench 4sets
bb incline 3sets
db incline press 3sets
peck deck 3sets



Saturday-cardio

swim 15 laps