My training program...pls critique

In my program every major muscle group gets trained twice a week except for shoulders and legs:

Mon:Chest/Tri's
-Flat bench press:4 sets, increased weight until failure
-Incline bench press:4 sets, increased weight until failure
-Decline bench press:3 sets, increased weight until failure
Tri's
-Skull crushers:4 sets, increaed weight until failure
-Rope pulldowns:3 sets, moderate weight, 8-12 reps per set

Tue:Back/Bi's
Back
-Weighted pullups:4sets, increased weight until failure
-Close grip pull downs:4sets, increased weight until failure
-Wide grip rows:4sets, increased weight until failure
-Close grip rows:4sets, increased weight until failure
Bi's
-Standing barbell curls:4sets, moderate to heavy weight
-Preacher curls:4sets, increased weight until failure

Wed:Shoulders/Traps
-Seated overhead dumbell press:4sets, increased weight until failure
-Frontside lateral raises:4sets, moderate to heavy weight
-Side later raises:4sets, moderate to heavy weight

Thurs:Legs/Calves
Legs
-Leg Press:4sets, heavy weight
-Leg extensions:3sets, moderate to heavy weight
-Leg curls:3sets, moderate to heavy weight
Calves
-Weighted machine calve raises: 4sets, increased weight until failure

Fri:Chest/Tri's
-(same routine as before)

Sat:Back/Bi's
-(same routine as before)

Sun:**REST DAY**

**Each training session is followed by 20min of medium intensity cardio.

you could use a little more rest in between... i would switch tuesdays routine to wednesday and wednesdays to friday.. then do thursdays on fridays...

there is no need ot repeat your routine.

no shrugs for traps?in my opinion u need more for your tri's,and what about ur rear delts?

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Originally Posted by ramblin freak

no shrugs for traps?in my opinion u need more for your tri's,and what about ur rear delts?

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well originally i had incorporated shrugs into my shoulder day then i began to think i was overtraining so i cut it out...same thing for tri's, i always hear that anything over 2 excersizes for tri's on chest day is too much...everyone always preaches overtraining which gets me worried and makes me limit my excersizes, could i get away with doing more?

Seems like overtraining to me, If you wanna hit each muscle twice a week look into something like the sling shot or iron man HIT. If i hadda critique your current workout i woul change Tuesdays workout to Wed.(take tue off) Then combine thurs/fri into one workout done on Friday, so it looks like this
Mon-Chest/tri Wed- Back/BI Fri- Shoulders/legs

again that would be overtraining for me, if it works for you then stick with it, but most people would burn out their CNS and actually get weaker over time

definitely overtraining IMO... stick to 4x a week (Mon,Tue,Thu,Sat) and you'll grow much faster.

Also, you definitely need to incorporate hammer curls for the branchialis and shrugs for the traps. And your leg day can do with some SLDL or squats (alternated weekly)

cheers

where are the squats? where are the deadlifts? why train so many sets to failure? and why perform the same exercises every time?

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Originally Posted by hauss man

where are the squats? where are the deadlifts? why train so many sets to failure? and why perform the same exercises every time?

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well my excersizes usually change each week...so i usually replace one excersize with dead lifts for shoulders and lower back every other week...as far as squats go, i would love to do em but for some crazy reason putting the bar across my upper back just hurts like crazy, its almost like hitting a very tendor nerve everytime the weight hits my back so im forced to do leg press.

as for doing so many sets till failure, it just seems like i get the most out of my workouts when i push my body to the limits, and the results are very nice as well.