critique my routine please! :)

[luckytom]

hey guys, was just hoping for some constructive criticism in regards to what i do in terms of my training.

I'm 18 years old and have been training for about a year seriously. i'm 6 ft 1 and around 180 pounds, so i have alot of room for improvement. i've just sorted out my nutrition and am now eating right so i want to make sure my training is all in order so i can make some really solid gains. I'm young and i just want to learn and to grow!

so yeah if you could have a read and let me know what you think that would be awesome, and please tell me what you think honestly but in a nice-ish kinda way

sooo here we go:

Monday : Chest
DB Press 3 sets 8-10 reps with the occasional drop set used as a shock tactic.
incline DB press 3 sets 8-10
cable flies 3 sets 8-10
incline flies 3 sets 8-10

Tuesday: Back
3 sets wide grip chins till failure.
lat pulldown supersetted with a straight arm bar pushdown (like a tricep bar pushdown only working by squeezing my lats -sorry if thats unclear) 3 set 8-10
Dumbbell row 3 sets 8-10 reps each side
Wide cable row 3 sets 8-10 reps


Wednesday core:
Deadlift 3 sets 8 reps
Hanging leg raises 3 sets 12 reps.
leg raises (lying down) 3 sets 15 reps.
standard sits up 3 sets till failure
"woodchopper" oblique twist 3 sets 15 (each side)
Russian twist 10 reps each side x 3 sets

Thursday : Shoulders and traps
Dumbbell military press 3 sets x 8-10 reps
Supersetted lateral and front raise 3 sets x 8-10 reps
upright row 3 sets x 8-10 reps
Shrugs (barbell) 8-10 reps

Friday: Legs
Squats 3 sets of 10
Front Squats 3 sets of 8-10
leg press 3 sets of 8-10
Hamstring curl 3 sets x 8-10
calf raises 3 sets x 8-10

Saturday: Arms
Bicep curls (barbell) 3 sets x 10 reps.
hammer curls 3 sets x 10 reps
pull ups 3 sets till failure
Tricep cable bar pushdown 3 sets x 10 reps
close grip bench press 3 sets x 8
"skullcrushers" (lying tricep extension) 3 sets x 10
dips 3 sets till failure

Sunday: Rest

thanks for the help in advance everyone!

[luckytom]

oh yeah my bodyfat is just under 15 i am injury free (yew!) annnnnd the only supp i am taking is whey protein immediately after workouts.

[gmantheman]

I think it looks too busy and could be simplified. Here is the split I am doing and I think would work better.
Mon: Shoulders/Arms
Overhead press 5/3/1 method
lateral raise 3x8-12
Close grip bench 4x8-12
dumbbell or barbell curl 4x8-12
Tues: Legs
Squats 5/3/1 method
leg press or hacksquat 4-5x12-15
leg curl 3x8-12
calf work optional
Wed: Rest
Thurs: Chest
Bench 5/3/1 method
incline dumbbell press 4x8-12
dips (vary sets and reps week to week)
Fri: Back
Deadlift 5/3/1 method
pullups 4x8
rows (1 arm or cable rows) 4-5x8-10
you can include russian twist and or woodchops.

[Vibrantred94gt]

hey guys, was just hoping for some constructive criticism in regards to what i do in terms of my training.

I'm 18 years old and have been training for about a year seriously. i'm 6 ft 1 and around 180 pounds, so i have alot of room for improvement. i've just sorted out my nutrition and am now eating right so i want to make sure my training is all in order so i can make some really solid gains. I'm young and i just want to learn and to grow!

so yeah if you could have a read and let me know what you think that would be awesome, and please tell me what you think honestly but in a nice-ish kinda way

sooo here we go:

Monday : Chest
DB Press 3 sets 8-10 reps with the occasional drop set used as a shock tactic.
incline DB press 3 sets 8-10
cable flies 3 sets 8-10
incline flies 3 sets 8-10

Tuesday: Back
3 sets wide grip chins till failure.
lat pulldown supersetted with a straight arm bar pushdown (like a tricep bar pushdown only working by squeezing my lats -sorry if thats unclear) 3 set 8-10
Dumbbell row 3 sets 8-10 reps each side
Wide cable row 3 sets 8-10 reps


Wednesday core:
Deadlift 3 sets 8 reps
Hanging leg raises 3 sets 12 reps.
leg raises (lying down) 3 sets 15 reps.
standard sits up 3 sets till failure
"woodchopper" oblique twist 3 sets 15 (each side)
Russian twist 10 reps each side x 3 sets

Thursday : Shoulders and traps
Dumbbell military press 3 sets x 8-10 reps
Supersetted lateral and front raise 3 sets x 8-10 reps
upright row 3 sets x 8-10 reps
Shrugs (barbell) 8-10 reps

Friday: Legs
Squats 3 sets of 10
Front Squats 3 sets of 8-10
leg press 3 sets of 8-10
Hamstring curl 3 sets x 8-10
calf raises 3 sets x 8-10

Saturday: Arms
Bicep curls (barbell) 3 sets x 10 reps.
hammer curls 3 sets x 10 reps
pull ups 3 sets till failure
Tricep cable bar pushdown 3 sets x 10 reps
close grip bench press 3 sets x 8
"skullcrushers" (lying tricep extension) 3 sets x 10
dips 3 sets till failure

Sunday: Rest

thanks for the help in advance everyone!

I did this exact routine ( minus core day/6th day) for over two years and it worked great for me. From obese with no weight train experience down to ripped and started on my way back up to big,but the healthy big.

For cardio I did AM fasted at 80% MHR the entire time as well. The only thing I adjusted was my diet which I put 110% effort into.

7 years ago this type of routine was prevalent on this forum. If it works for you, your schedule, and your body than you know its a winner.