Help/Critique please. How does it look?

**BigWish** · 11-13-2008, 10:57 AM

I’m 36, 5’10 176 pounds. I’ve got a little fat around my midsection but not much. I’ve been training for about 2 years and have seen some results but am still very weak. I'm trying to get bigger and stronger really. Am hoping to do both.

Diet:I'm modifying my diet now to eat 6 times a day, about 500 calories more then I burn (about 3300 calories) and anywhere between 200-250 grams of protein.

My current maxes are:
Bench 185x1
Deadlift 205x5
Squat 155x5
Military 125x5

My short term goals are:
Bench 205x5
Deaflift 275x5
Squat 205x5
Military 155x5

Is this possible within a 6 month time frame? How does my workout look below?

This is the plan. Basically it's a split routine. I do heavy compound lifts as my 1st exercise (bench, deadlift, squat, military press). I go light until about my 3rd or 4th set in where I attempt to max out and get a PR. After that it’s all to failure. I’m doing about 1 hour or cardio a week as well.

Thanks all for any imput!

Monday-
Chest
Flat Bench 5x3-10
Incline 4x3-10
Dumbell Flys 4x6
Biceps
Standing Barbell curls 4x4-10
Dumbell curls 4x6-10
Preacher curls 4x6-10

Tuesday
Back
Deadlift 5x5
Bent Over Row 4x5-8
Lateral Pulldown 4x6-10
Cardio 15-20 minutes

Wednesday
Legs
Squats 5x5
LegPress 4x6-10
Cardio 15-20 minutes

Thursday
Triceps
SkullCrushers 4x6-8
French Press 4x6-8
Rope Pulldown 4x6-8
Cardio 15-20 minutes

Friday
Shoulders
MilitaryPress 4x5
Incline Bench 4x6-10
Front Raises 2x6-10
Side Raises 2x6-10
Back Raises 2x6-10
Shrugs 4x6-8

Saturday
Deadlifts
5x3-5
Cardio 15-20 minutes

Thanks everyone!!

**kaberle_15** · 11-13-2008, 04:20 PM

One hour of cardio a week split up 15-20 minutes a day is pointless, you wont even get your heart rate up. If you want to do cardio it should be 30 minutes minimum to one hour per day.

If you want to gain strength then you shouldn't be lifting light it should be heavy all the time. I don't think you are doing enough, especially for leg day! You have hamstrings too and its weak to begin with for just quads.

Why deadlifts only on saturday when you do them tuesday? Triceps do not need a day to their own.

I'm sure diet also still needs work along with a better training routine....