critique my workout

**musclehead1** · 03-11-2009, 02:16 PM

hey guys, Im getting bored of my current workout, which is 5 on 2 off and i only hit one muscle once a week. Im thinking of hitting muscles 2 times a week something like this:

day1 legs and triceps
squats 5 sets x 5 reps
lunges 4 sets x 5 reps
stiffed legged dead lifts 4 sets x 8-10reps
leg curls 3 sets x 8-10 reps
seated calve raises 4 sets x 8-10 reps

overhead tricep extentions 3 sets x 6-8 reps
dips 3 sets x 10 rep
lying tricep extentions 3 sets x 6-8 reps

day2 back and biceps
deadlifts 5sets x 5 reps
lat pull downs 4sets x 6-8 reps
bent over rows 4 sets x 6-8 reps
narrow grip pull downs 4 sets x 6-8 reps

straight bar curls 4sets x 6-8 reps
hammer curls 3 sets x 6-8 reps

day 3 chest and shoulders
flat bench press 5 sets x 5 reps
incline dumbbel press 3 sets x 6-8 reps
incline flyes 3 sets x 8-12 reps
cable cross over 3 sets x 8-12 reps

barbell shoulder press 4 sets x 6-8 reps
seated side lateral raises 3 sets x 8-10 reps
rear lateral raises 3 sets x 8-10 reps
dumbbell shrugs 3 sets x 8-10 reps

day 4 legs and triceps
squats 4 sets x 8-12 reps
front squats on smith 3 sets x 8-10 reps
stiff legged deadlifts 4 sets x 8-12 reps
leg curls 3 sets x 8-10 reps
standing calve raise 4 sets x 8-12 reps

lying tricep extentions 4 sets x 8-12 reps
tricep pushdowns 3 sets x 8-12 reps
tricep kickbacks 3 sets x 8-12 reps

day 5 back and biceps
deadlifts 4 sets x 8-12 reps
lat pull downs 3 sets x 8-10 reps
seated cable row 4 sets x 8-12 reps
narrow grip pull downs 3 sets x 8-12 reps

alternating dumbell curls 3 sets x 8-12 reps
concentration curls 3 sets x 8-10 reps
forarm curls 3 sets x 8-10 reps

day 6 chest and shoulders
flat dumbbell press 4 sets x 8-10 reps
incline barbell press 3 sets x 6-10 reps
incline flyes 3 sets x 8-12 reps
decline flyes 3 sets x 8-12 reps

day 7 rest

now i dont know if i should rest a day after day 3 and day 6 or just at day 7. abs will be done every other day. let me know what you guys think

**musclehead1** · 03-12-2009, 06:05 PM

forgot to write my stats: age 25

just returned back to working out after a long break, before that Iv been lifting for a good 6-7 years, currently its only been 4 months of working out.

Im wanting to bulk and gain strength not sure when I would or even if i ever will cut.

Originally Posted by musclehead1

hey guys, Im getting bored of my current workout, which is 5 on 2 off and i only hit one muscle once a week. Im thinking of hitting muscles 2 times a week something like this:

day1 legs and triceps
squats 5 sets x 5 reps
lunges 4 sets x 5 reps
stiffed legged dead lifts 4 sets x 8-10reps
leg curls 3 sets x 8-10 reps
seated calve raises 4 sets x 8-10 reps

overhead tricep extentions 3 sets x 6-8 reps
dips 3 sets x 10 rep
lying tricep extentions 3 sets x 6-8 reps

day2 back and biceps
deadlifts 5sets x 5 reps
lat pull downs 4sets x 6-8 reps
bent over rows 4 sets x 6-8 reps
narrow grip pull downs 4 sets x 6-8 reps

straight bar curls 4sets x 6-8 reps
hammer curls 3 sets x 6-8 reps

day 3 chest and shoulders
flat bench press 5 sets x 5 reps
incline dumbbel press 3 sets x 6-8 reps
incline flyes 3 sets x 8-12 reps
cable cross over 3 sets x 8-12 reps

barbell shoulder press 4 sets x 6-8 reps
seated side lateral raises 3 sets x 8-10 reps
rear lateral raises 3 sets x 8-10 reps
dumbbell shrugs 3 sets x 8-10 reps

day 4 legs and triceps
squats 4 sets x 8-12 reps
front squats on smith 3 sets x 8-10 reps
stiff legged deadlifts 4 sets x 8-12 reps
leg curls 3 sets x 8-10 reps
standing calve raise 4 sets x 8-12 reps

lying tricep extentions 4 sets x 8-12 reps
tricep pushdowns 3 sets x 8-12 reps
tricep kickbacks 3 sets x 8-12 reps

day 5 back and biceps
deadlifts 4 sets x 8-12 reps
lat pull downs 3 sets x 8-10 reps
seated cable row 4 sets x 8-12 reps
narrow grip pull downs 3 sets x 8-12 reps

alternating dumbell curls 3 sets x 8-12 reps
concentration curls 3 sets x 8-10 reps
forarm curls 3 sets x 8-10 reps

day 6 chest and shoulders
flat dumbbell press 4 sets x 8-10 reps
incline barbell press 3 sets x 6-10 reps
incline flyes 3 sets x 8-12 reps
decline flyes 3 sets x 8-12 reps

day 7 rest

now i dont know if i should rest a day after day 3 and day 6 or just at day 7. abs will be done every other day. let me know what you guys think