Pick apart my work out.

[zabster151]

ok so i was curious how correct or incorrect my workout is.

monday

4 sets of 8 reps for all
Monday
Flat Bench 265
Incline Bench 225
Incline Flys 55lb dumbells
standing cable crossover
overhead dumbell extension 115lb
rope press downs 4-12 whole stack
over head rope extention 4-12 160lb or so

deep dips straight up and down 4-25


Tuesday
4 sets of 8 all
Bent Over rows 185
dumbell pulls 90's
deadlifts 315
wide grip pull downs behind the head 165
close grip pull down
cable single arm rows

abs 4-25

decline sit ups with 45 lb on chest
hanging leg lifts front and sides

Wednesday
4-8
militery press behind the head 185 lb
dumbell press 110's

then after my heavy i use 30's i do 10 side 10 front 10 raising elbows out i think there called butter flys not sure
then i goto shoulder press machine 4-15 reps burn out
shrugs 115's dumbells
straight bar shrugs 225

byceps

4 sets 8 each arm so 16 at a time

dumbell curls 55's super set with hammers 35's
straight bar curls 115 4 sets of 8-10 super set with revers curls 65's
incline bench hanging curls 40's
burnout some times with 21's 7,7,7

thursday

squats

4-10 deep 415
dumbell lunges 85'lb dumbells 25 yards
leg extentions machine reverse also 4-12
leg machine kick ups not sure what its actually called
machine calvs sitting standing 4-12 holding

So there it is tell me what ya think.

[Damienm05]

ok so i was curious how correct or incorrect my workout is.

monday

4 sets of 8 reps for all
Monday
Flat Bench 265
Incline Bench 225
Incline Flys 55lb dumbells
standing cable crossover Maybe too high volume if you're doing both fly movements 4x8 - maybe just alternate one every other week
overhead dumbell extension 115lb
rope press downs 4-12 whole stack Looking strong in your avi but I can't see your form being decent if you're doing the whole stack. I start narrow and pull the balls on either end down to my sides without jerking/twisting with the rist and while doing the same overhead DB extension weight as you, I can do 1/2 a stack if that.
over head rope extention 4-12 160lb or so

deep dips straight up and down 4-25 I'd weight them to stay more in the BB rep range for mass and make sure to lean pretty far forward since you don't have a decline movement listed for chest - so target that more than tris. It's a solid workout for sure, I'm just being picky. Maybe incorporate 3 sets of close-grip bench and french curl in place of overhead rope extensions every other week.


Tuesday
4 sets of 8 all
Bent Over rows 185
dumbell pulls 90's
deadlifts 315
wide grip pull downs behind the head 165 Do pullups instead. Before deads would be best.
close grip pull down
cable single arm rows

abs 4-25

decline sit ups with 45 lb on chest
hanging leg lifts front and sides

Wednesday
4-8
Warm up your rear delts first with cables or light DB 3x 16 maybe.
militery press behind the head 185 lb If you like behind the head, cool - but I worry about my rotator cuffs when I do it.
dumbell press 110's

then after my heavy i use 30's i do 10 side 10 front 10 raising elbows out i think there called butter flys not sure
then i goto shoulder press machine 4-15 reps burn out I'd replace this with arnold press
shrugs 115's dumbells
straight bar shrugs 225 Replace this with BB upright rows. Great for overall physique and you need a mass builder for the rear delts. Also hits traps if you go high with nice form.

byceps

4 sets 8 each arm so 16 at a time

dumbell curls 55's super set with hammers 35's
straight bar curls 115 4 sets of 8-10 super set with revers curls 65's
incline bench hanging curls 40's
burnout some times with 21's 7,7,7 I dunno man, that's a lot of volume for bis. I wouldn't bother with DB curls, I'd stick to doing alternating arm curls as your incline bench hanging exercise. Forget the burnout, bring in some sort of preacher curl

thursday

squats

4-10 deep 415
dumbell lunges 85'lb dumbells 25 yards
leg extentions machine reverse also 4-12 I personally felt like my knees felt better and my quads grew better when I followed squats with angled leg press and emphasised negatives, no longer bothering with extension machine.
leg machine kick ups not sure what its actually called Replace with step-ups
machine calvs sitting standing 4-12 holding Nice form. Ever do SLDL for hams?

So there it is tell me what ya think.

I like your exercises. Volume may be high on certain days and I'd consider bringing tris/bis together and doing:

1- chest
2- back
3- LEGS - get em in to give your arms/shoulders some added recovery time between isolating them and also, get that hormone boost
4- delts/rear/traps
5- arms

[zabster151]

i am going to try that. i like the way that looks. i will get back to you in a month thanx for your time