Please Critique My Workout, need advice

[USMCGRUNT]

I am on about week 6 with my 250/Sus every third day. I am about to add in my Winny shots ED for the remaining 6 weeks. And maybe throwing in the Anavar also. I've gained about 15 pounds so far and have noticed stregnth gains. Still trying to build up the chest/arms. Alot went to my shoulders. And at the same time cut down my BF. I think I'm about 11-12 right now. Do I need to add in more cardio? And any other suggestions of what to add and get rid of in my workout? Trying to change it up some. Thanks 29y/203

Day 1 Chest/Biceps
Flat Bench BB- warmup x 10, then heavy 4,6,8,8
Incline Bench BB- 6,8,8
Decline Bench BB-6,8,8
Flys- 3x10
Preacher curl-6,8,10
Incline curl-2x14
Concentration-3x10
Short BB curl-6,8,10
21's or dumbell curl for final


Day 2 Shoulders/Forearms
Overhead BB- 3x10
Standing dumbell raises-6,8,8
Rotator cuff cable-3x10
Overhead dumbell-3x10
BB Shrugs: 3x10
Upright Rows: 2x10
Front wrist curls: 2x10
Rear wrist curls: 2x10


Day 3 Cardio/Abs
HIIT 25 min run/walk
Various types of abs (need advice)

Day 4 Back/Triceps
Weighted Pullups- 3x10
One arm row- 3x10
Wide grip row- 2x10
Close grip row- 2x10
Pulldowns- 3x10
Pullovers- 3x10, to dumbell kickbacks
Pushdown- 3x10, to one arm overhead, dips
Weighted dips-3x10


Day 5 Legs/Calves/Cardio
Squats- 3x10
Leg Press- 3x10
Leg Extensions- 3x10
Leg Curls- 3x10
Two different calve excercises- 3x10 each
HIIT Run- 20min run/walk


Day 6 Off/ then repeat

[Lemonada8]

That looks similar to the slingshot training program... what i would change is the cardio... i would do cardio on the chest day instead of the squat day.... you wont get as much out of it after squating..

Your cardio should be a jog, and preferably on a empty stomach... or a protein shake.... you need to get your heart rate up to about 60-75% of ur max HR, which would be the most fat burning zone....

Get your diet down and you will get your goals in no time...

also to build up your chest, do pushups at night before u go to bed.... like rep out 50+ for like 4 sets... and take your time doin it so full recovery... easy to do during commercials....

and on day 6, do abs and cardio like ur day 3.... then have day 7 be ur off day and repeat....

[USMCGRUNT]

Thanks Lemonade. I appreciate the help. Any advice on good ab excercises? I have tried alot of them and am now into the Swiss Ball for 50+ crunches between my last workout sets. Any other ideas?

[Lemonada8]

eh, i do just about everything...

either this:

reverse crunch (on a bench, doin leg raises from floor to strait up)2x15
reverse crunch with bringing knees to chest 2x15
crunchs on a decline bench 2x30
rotationary twist w/ med ball on decline bench 45 sec

or this:
crunch
knees in air crunch
right knee up, left leg out crunch
left knee up, right leg out crunch
legs straight up crunch
oblique crunch on each side

all for 1 set of 20 straight through

[Ronnie Rowland]

I think Lemonda8 gave you some very good advise.

[USMCGRUNT]

Thanks again Lemonada8. And for the record just to clarify, I meant any advice on the ab workouts? Lemonada8 did give me great advice. I wasn't second guessing him if that is how it was taken Ronnie. Sorry for the mix up......