Workout Routine Critique

[s00noma]

Mon. - Chest
Flat Bench DB Press x 3
Decline BB Bench Press x 3
Incline DB Bench Press x 3
High Cable Fly x 3

Tue. - Back
Deadlift x 3
Pullup x 3
Seated Cable Row x 3
Bent DB Row x 3

Wed. - Off

Thur. - Legs/Shoulders
Squat x 3
45 Leg Press x 3
Lunge x 3
SLDL x 3
Standing Calf Raise x 3
Seated BB Military x 3
Upright Row x 3
Side Lateral Raise x 3

Fri. - Arms
BB Curl x 3
Hammer DB Curl x 3
Preacher Curl x 3
CG Bench x 3
Dips x 3
Overhead DB Extension x 3

Sat. Sun. - Off


Any and all criticism is welcomed. The two things i am a little worried about are doing two versions of the deadlift in one week, and is it unnecessary to do two different types of rowing on back day [eg the cable row and db row]? Is there a different/better exercise i should swap one of them for?

[ZaneTrain]

may want to post reps

[trulbfan3]

i prefer to do 4 sets for my compound movments and 3 for auxilary lits

[ranging1]

i think u DONT need seated cable row, i always found 3 sets of dumebll row MORE then enough

as for deadlifts, i say u do 4 sets, but only once a week

[s00noma]

may want to post reps

Reps are almost always between 6-12.

i think u DONT need seated cable row, i always found 3 sets of dumebll row MORE then enough

as for deadlifts, i say u do 4 sets, but only once a week

Decided to switch off between deadlifts. I will do a back deadlift one week and a leg deadlift the next. And i may get rid of one rowing exercise and bump all the other exercise sets to 4 instead of 3.


Any more input??

[Little Herc]

i give props to u guys that do back or leg days with something else. I'm usually about to regurgitate my lunch after those days. I couldnt do it. Exercies look solid that day at least ur not slacking on that.

[Twist]

I would not throw a big muscle group in with another muscle group. Give legs its own day. I also do not like your split. you have a two day break after your small muscle group days and no break after your big muscle group days.

also put some stats in our life.

[chubbsub]

it may make more sense to do incline bench first, or at least before decline

I like pullups first, b/c it sort of "stretches" me out, and allows me to feel my lats working on the other exercises....plus, I prefer to have my grip at full-strength for them....I recommend weighting your pullups too (IMO, the best exercise for back)

shoulders and legs should probably be on separate days....by the time you get to military press, you're def. not at 100% anymore after all those leg exercises

arms should never have their own day....

[s00noma]

6'2"
215 lbs
probably 15-18% bf [just a guess]

So many different opinions on working out. I suppose it always comes down to finding what works for you. I have read that people do like having an arms only day. I decided to try it out because i cant seem to get my triceps to grow with either chest/tri or back/tri splits.

As for shoulders on leg day, id rather not, it makes for a long day, and i do want to go home after legs. BUT, what other day would it be suitable on? Id like to keep the 4 day split. Maybe back and shoulders? Or arms and shoulders?

Mon - Legs
Tue - Arms/Shoulders
Wed - Off
Thur - Back
Fri - Chest
Sat & Sun - Off

Maybe this would be a better version of the split??

Thanks guys, keep the input coming.

[green22]

I like the 2nd split you have there better. Legs need a day of their own.

[green182]

I like to do calves on my arms day....