N/A's Workout routine...Critques invited

[Naturally Anabolic]

4 Day Split

Monday - Chest/shoulders (Abs)

Tuesday - Arms

Wensday - OFF

Thursday - Back (Abs)

Friday - Legs (Abs)

(sets x reps)

--Chest--
Flat Bench Press: 3 x 10,8,6
Incline Bench Press: 3 x 10
Cable Flyes: 3 x 10

--Shoulders--
Dumbell Shrugs 3 x 10 (alternated with Barbell shrugs by week)
Military Press 2 x 10
Upright Rows 3 x 10

--Arms--
(Bicep)
Preacher Curl 3x10
Reverse Preacher 3x10
(Tricep)
Machine Pull down 3x10
Skull crusher aka French Press 1x10

--Back--
T-Bar Rows: 3 x 10
Lat Machine pulldowns: 3 x 10
Seated Cable Rows: 3 x 10
Wide Grip Chins Behind Neck: 3 x ? <whatever capable of till failure>

--Legs--
Seated Calf Raises: 2 x 10
Standing Calf Raises: 2 x 10
Leg Press: 3 x 10
Squat : 3 x 5 (Wobble knee from old injury)
Puking into the toliet: Untill Done

--Abs--
Russian Twists 2 x 15
Leg Raise or Reverse Crunch 1x15
done in that order my Abs are tanked and the one set is all i can do without puking...

So... Anyone have any thoughts, opinions, critques, comments, concerns, questions?

[Mallet]

I think we need to add some side laterals and bent over laterals on shoulder day.
and some standing bar for bi's on arm day. other than that all looks well!

[llbeastcd]

Looks good. If you are hitting abs as hard as you say you are then you need a recovery day between Thurs and Fri or better yet, get rid of one session of em on Thursday or Friday. Also, any deadlifts?

[Naturally Anabolic]

no, currently i haven't incorporated any deads into my training routine, but i plan on incorporating them as soon as i get the proper form down Thanks for the suggestions so far

[K Dog]

I agree with Mallet. Most definetly include BB curls.(Awesome mass builder) and I wouldn't do shoulders without laterals. The only other thing is try moving arms about 2 days apart from chest. Gives the triceps time to recover. It works best for me.





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