Please critique my workout

[cloud_strife]

I am in the bulking phase...tell me what you think


rest 3 min first part
rest 1.5 min second part
rest 50 sec third part


Monday 1

first part:
warm up| deadlif t 2 sets x 5 repetitions @ 48kg rest 30s
deadlift 4 x 5 @ 100kg
one arm rows - 6 x 7 @ 30kg

second part:
lat machine - 4 x 7 @ 55 kg, then 2 x 15 @35kg
curl + skull crusher - 8 x 3 @ 30 + 8 x 4 @30

third part:
crunch - 4 x 20

Thursday 1

warm up: dips 2 x 7 @ Bodyweight
dips - 5 x 7 @20
military press - 9 x 4 @ 40

close grip bench press - 5 x 7 @ 50
delt triad (6 sets of 3 exercises, shoulder press, read delt press, lateral raises)

hyperextension 4 x 20

Saturday 1

chin ups or pulls ups - 4 x 8 with BW
bent over row - 4 x 10 @ 60
pulley - 4 x 11 @55
warm up squat - 1 x 5 @ 48, 1 x 5 @ 68
squat - 6 x 7 @ 90

leg press 3 x 11 @ 180
curl barbell + curl dumbbell- 3 x 6 @30 + 3 x max @10

calf raises machine(standing) - 2 x 7 @ 200
crunch- 4 x 20

Monday 2

warm up bench press - 3 x 5 @ 48
bench press - 6 x 3 @ 80
incline bench press - 6 x 7 @50

military press - 6 x 9 @ 32(rest 90 s)
skull crusher - 4 x 7 @ 38

seated dips - 2 x 7 @ 25
YTWL - 3 x 15

hyperextension 4 x 20

Thursday 2 = like Monday 1 etc.

[tjpatrick1987]

i think your in good shape if you can do that workout....

[cloud_strife]

well yes I am just a little bit overweight
any suggestions/improvements?

[jamyjamjr]

why a three day split??? why not a five day split with one muscle group a day??

[cloud_strife]

why a three day split??? why not a five day split with one muscle group a day??

it is a sort of 2-day split actually

first one is back, arms

second one is pecs, triceps, shoulders

third one is biceps, back, legs

fourth one is pecs, triceps, shoulders

[jamyjamjr]

it is a sort of 2-day split actually

first one is back, arms

second one is pecs, triceps, shoulders

third one is biceps, back, legs

fourth one is pecs, triceps, shoulders

and what's the benefit of having this split???

the question isn't sarcastic or retorical either...

[cloud_strife]

and what's the benefit of having this split???

the question isn't sarcastic or retorical either...

I noticed that I have much more progress if I train the same bodyparts frequently. And I want to improve my upper body , I am doing only mainteniance work for my legs which are already ok.