My Workout, Please Critique.

[ToonPaul]

Hi, I'm aiming to make my new workout high intensity, get in, work hard and get out in 45-60 mins.

Age 23, 6'1", 184lbs, bf appr. 12%. Aiming to get to 200lbs naturally before even thinking about anything else.

So here goes. Also, I don't know the exact names of some of the machines so bare with me.

Day 1 Chest/Biceps

Chest. (A bit concerned that 4 sets may be more appropriate for flat and incline press?)

Incline DB 3x8
Flat DB 3x8
Cable Crossover 3x8
Dips 3x8

Biceps.

Preacher Curls 4X8
Seated Curls 4X8

D2 OFF

D3 Back/ Triceps.

Back. (I'm a bit worried that this simply isn't enough for back?)

Seated Rows 4X8
Lower Back Machine 4X10
Lat Pulldowns 4X8

Triceps.

Close Grip Skullcrushers 4X8
Pull Downs 4X8
Dips 4X8

D4 OFF.

D5. Shoulders/ Traps

Military Press 4X8
Front Raises 3X8
Side Raises 3X8
Seated Bent Over Lateral Raises 3X8

Shrugs 4X8

D6 OFF

D7 Legs.

Quads Machine 4X12
Hams Machine 4X12
Calf Machine 4X12
Squats 4X8

Repeat.


Getting to the gym more isn't an issue as I only live 30 secs walk away.

[taiboxa]

a couple suggestions..
1. Incorporate deadlifts on back day, also move shrugs to back day instead of shoulders since you use ur traps in practically every back excercise you do (traps make up like the largest portion of your back and are utilized in every pull motion).

2. I would honestly move dips to chest day as it is more of a press motion and i have read it stimulates the pectorial muscles more so than flat bench.

3. if that is the order you perform your excercises in .. then on chest day i would put flys between the chest excercises involving a pressing motion to give your tri's a break

just remember less is more, so if you feel like some of your excercises are becomming redundent, i'd ommit them

[ToonPaul]

I have dips on chest day and tricep day but i'll adjust the motion to attempt to isolate (as much as possible) the respective muscle group.

Deadlifts will now be added, cheers.

Also I always have a problem with flys due to them just not feeling right. I have long arms and I think this may affect it either that or i'm just not willing to work on correcting my technique Thats why I have cable crossover for inner chest?

[taiboxa]

you dont have INNER and outer chest.. you just have pectoralis major and minor..
if your not feeling flys (which i primarly refer to cable cross overs as) try scoops (Cable flys from the BOTTOM pullys, it really blasts the pectoralis minor much more effectively)

[ToonPaul]

bump

[hobbs9963]

I don't think you're doing enough sets. Especially for chest. If you're going to keep it at 3 sets, up the volume to 15-20. IMO