Diet is Good, Is my workout?

[LizzardSecond]

I have got my diet down really good. Did my BMR and got a diet focused on clean bulking.

My goals are to bulk but I really don't like fat. I rotate my workouts and change on a regular basis. This past 6 weeks.

Monday: Chest and Bi's & Abs
2 Chest exercises 3 sets each
2 Chest exercises superseted with 2 Biceps exercises 3 sets each
2 Biceps exercise supersetted with 2 Ab exercises 3 sets each
1 Ab exercise 3 sets each

Tuesday Legs
18 sets of Legs (all superseted with each other in pairs or calf's) 3 sets each
9 sets of Calfs supersetted with 9 of the leg sets

Wednesday Off

Thursday Back Traps & Bi's
4 Back exercises 3 sets each (short rest 1 min)
2 Trap exercise supersetted with 2 Biceps exercises 3 sets each

Friday Shoulders Tri's & Abs
2 Shouler exercises 3 sets each
2 Shoulder exercises superseted with 2 Triceps exercises 3 sets each
2 Biceps exercise supersetted with 2 Ab exercises 3 sets each
1 Ab exercise 3 sets

My rest period is generally 2 min in between supersets


Please critique

[LizzardSecond]

stats
32 6 foot 202lb 8% bf

[LizzardSecond]

so? bump

[Reed]

Well looks like a good split but I'd need to see the exercises being performed.

Looks like a Blood and Guts HIT routine with volume sets..... ha

[LizzardSecond]

Monday: Chest and Bi's & Abs
2 Chest exercises 3 sets each
Incline Dumbell
Flat Bench
2 Chest exercises superseted with 2 Biceps exercises 3 sets each
Cable Fly's and Hercules Curl
Dips and Standing One arm Cable Curl
2 Biceps exercise supersetted with 2 Ab exercises 3 sets each
Barbell Curl and (use the rope to do ab curls)
Isolated Dumbbell Curls and Situps
1 Ab exercise 3 sets each

Tuesday Legs
18 sets of Legs (all superseted with each other in pairs or calf's) 3
Leg Extensions & Leg Presses (machine laying in reverse) (3 sets each)
Squts and Leg Curls (3 sets each)
9 sets of Calfs supersetted with 6 of the leg sets
Leg Preses and Calf Extensions
Cable Lunges & Calf Extensions (different)
Standing Calf Extensions

Wednesday Off

Thursday Back Traps & Bi's
4 Back exercises 3 sets each (short rest 1 min)
Wide Grip Pulldowns
Bent over T-bar rows
Close Grip Seated Rows and Situps
Close Grip Lat Pulldowns and (use the rope to do ab curls)
2 Trap exercise supersetted with 2 Biceps exercises 3 sets each
Straight bar Shrugs & Barbell Curls
Dumbbell Shrugs and Dumbbell Curls

Friday Shoulders Tri's & Abs
2 Shouler exercises 3 sets each
Straight bar Military Presses
Dumbbell Military Presses
2 Shoulder exercises superseted with 2 Triceps exercises 3 sets each
Extended Cable Lateral forward raises and V-bar tri presses
Single arm Shoulder fly's with cable and overhead rope presses
2 triceps exercise supersetted with 2 Ab exercises 3 sets each
Skull Crushers and Situps
Rope Tricep pushdowns and (use the rope to do ab curls)
1 Ab exercise 3 sets
Leg Raises

My rest period is generally 2 min in between supersets
No workout takes over 1 hour. NO Cardio.

[FireGuy]

What with all the supersets? They are a nice place to vacation but wouldnt want to live there.

[LizzardSecond]

First, I find standing there and do nothing a waste when i could be doing abs. I almost always only do small muscle groups with abs.

Second, the pace is too slow i feel. It keeps you moving and really increases your heart rate and keeps me from doing cardio.

I dont feel i am over doing it but please tell me if anyone thinks that I am. I know that just doing all supersets is not good because you will jeopardize gains. I try to keep them to two completely different movements because I dont want to overwork the muscle.

I also have not superseted stuff and I don't see a strength different.

Thanks for the feedback

[eatrainrest]

why no cardio?

[Bulkn]

x2 why no cardio?
good it if it works for you.
2 days in between tris and chest enough time for your tri's to recover? mine usually hurt for 3 days.

[LizzardSecond]

I do no cardio because i hate it and I dont really see the need to get lower than 8%. If I am going to do cardio its going to have to be some type of class. I just cant get motivated for it.

Now on the recovery aspect usually I am sore the next day and tight the second but by the third I am fully recovered. The only muscle that hurts for an extended period of time is my legs. I go as heavy as I can go and do them to failure.

[(1*)]

x2 why no cardio?
good it if it works for you.
2 days in between tris and chest enough time for your tri's to recover? mine usually hurt for 3 days.

maybe when you start back after not working out for a while but this shouldn't happen if you stay in the gym.

[Bulkn]

i do them once a week, every thursday. i been doing this same thing for the past 6 weeks or so and just recently changed.
weighted dips, then
overhead cable tricep extension (with rope) then
cable tricep extension with the V bar
4 sets each

i find cardio hard to do when starting up again. start with a few mins and increase every week.