T Nation

Critique My Workout Please!

So here’s what I’m doing right now for training… I’m going mostly for size, as well as strength. My diet as it stands is okay, not great, mostly just eat lots, about 6 meals/day, get a lot of protein each meal. My workout is basically 2 similar 4 day programs, I don’t go by monday/tuesday/etc because I can pretty much get to the gym every day so that doesn’t matter so much.

The program I’m doing right now is a lot of supersets, for a long time I was doing push/pull/legs, so this is a bit different, I’m liking it a lot so far. I’m doing about 8 reps, 3 sets each exercise, the first exercise I’m doing 4-5 sets with some warmup. If I have one exercise with / then another exercise it means I’m super-setting them.

Day 1: Chest/back
Dumbell press/ weighted pull-ups
Incline / close grip pull-downs
Dips / Seated rows
Cable fly’s / Pullovers

Day 2: Off

Day 3: Shoulders/arms
Military press / dumbell shrugs
Front raises / machine shrugs
Lateral raises / face pulls with rope
Reverse fly’s
Close grip bench / standing barbell curls
Lying tricep extensions / seated dumbell curls on incline bench

Day 4 : Legs 1 / abs
Squats
Hamstring curl
Lunges
Standing calf raises
Seated calf raises
Hanging leg raises / bringing legs in on bench (don’t know what these are called, seated on bench… really not that important to workout I pretty much do whatever abs I feel like)

Day 5: Back/chest (same as chest/back but back exercises to start the superset)

Day 6: off

Day 7: Shoulders/arms (do the same as day 3 because I’ve heard traps grow better than delts so always do delts first, and tris seem more important than bis, might do bis before tris once in a while)

Day 8: Legs 2 / abs
Deadlifts
Leg press
Lunges
Standing calf raises
Seated calf raises
Same for abs as day 4

Please just give me any suggestions you have for what I could possibly change… Seems to me like a pretty good workout, any suggestions at all are welcome.

Looks good and comprehensive. Nice to see legs getting some attention. Let us know how it goes.

[quote]Gmoore17 wrote:
So here’s what I’m doing right now for training… I’m going mostly for size, as well as strength. My diet as it stands is okay, not great, mostly just eat lots, about 6 meals/day, get a lot of protein each meal. My workout is basically 2 similar 4 day programs, I don’t go by monday/tuesday/etc because I can pretty much get to the gym every day so that doesn’t matter so much.

The program I’m doing right now is a lot of supersets, for a long time I was doing push/pull/legs, so this is a bit different, I’m liking it a lot so far. I’m doing about 8 reps, 3 sets each exercise, the first exercise I’m doing 4-5 sets with some warmup. If I have one exercise with / then another exercise it means I’m super-setting them.

Day 1: Chest/back
Dumbell press/ weighted pull-ups
Incline / close grip pull-downs
Dips / Seated rows
Cable fly’s / Pullovers

Day 2: Off

Day 3: Shoulders/arms
Military press / dumbell shrugs
Front raises / machine shrugs
Lateral raises / face pulls with rope
Reverse fly’s
Close grip bench / standing barbell curls
Lying tricep extensions / seated dumbell curls on incline bench

Day 4 : Legs 1 / abs
Squats
Hamstring curl
Lunges
Standing calf raises
Seated calf raises
Hanging leg raises / bringing legs in on bench (don’t know what these are called, seated on bench… really not that important to workout I pretty much do whatever abs I feel like)

Day 5: Back/chest (same as chest/back but back exercises to start the superset)

Day 6: off

Day 7: Shoulders/arms (do the same as day 3 because I’ve heard traps grow better than delts so always do delts first, and tris seem more important than bis, might do bis before tris once in a while)

Day 8: Legs 2 / abs
Deadlifts
Leg press
Lunges
Standing calf raises
Seated calf raises
Same for abs as day 4

Please just give me any suggestions you have for what I could possibly change… Seems to me like a pretty good workout, any suggestions at all are welcome.[/quote]

I don’t set up my program like that due to DOMS, but that may not be problem for you. I know guys that hit each body part twice per week in a 7 day period and it does not effect them. Day 5 could be a rest day, that way you your biceps and triceps are rested up for that second chest/back workout. Just a suggestion.

[quote]chriscarani wrote:

I don’t set up my program like that due to DOMS, but that may not be problem for you. I know guys that hit each body part twice per week in a 7 day period and it does not effect them. Day 5 could be a rest day, that way you your biceps and triceps are rested up for that second chest/back workout. Just a suggestion.

[/quote]

Thanks for the suggestion, but yeah DOMS isn’t usually a problem for me with bis/tris for more than a day. Only things that I find stay sore for very long are chest and legs. Thanks for the input

I gotta be honest, I really don’t like the look of this. It looks like you’re trying to fit every possible exercise into your plan (even though some are redundant) and overall it looks unbalanced - with what might be a little too much volume. Here’s what I would change.

Day 1: Chest/back
Incline bench/ weighted pull-ups
Dumbell press/Seated rows

Changes: Split the workout into 2 days, each day has a vertical push/pull and a horizontal push/pull.

Day 2: Legs 1 / abs
Squats
Seated calf raises
Lunges
Hanging leg raises

Changes: Cut down number of exercises, split up repetitive ones into day 1 and day 2.

Day 3: Shoulders/arms
Military press
DB tricep extensions / BB curls
Lat raises
Tricep/bicep combo of whatever you like

Changes: Cut out a lot of fluff exercises.

Day 4 : Off

Day 5:Chest/back
Dips / close grip pull-downs
Flat bench / DB rows

Day 6: Legs 2 / abs
Deadlifts
Leg press
Standing calf raises
Cable crunches

Day 7: Shoulders/arms
Same as before

Day 8: off

[quote]Gmoore17 wrote:
My diet as it stands is okay, not great, mostly just eat lots, about 6 meals/day, get a lot of protein each meal. [/quote]

This is what will make the biggest difference. Make your diet great and you’ll make great improvements.

Workout is a session, program would be more addequate.

[quote]Brant_Drake wrote:
I gotta be honest, I really don’t like the look of this. It looks like you’re trying to fit every possible exercise into your plan (even though some are redundant) and overall it looks unbalanced - with what might be a little too much volume. Here’s what I would change.

Day 1: Chest/back
Incline bench/ weighted pull-ups
Dumbell press/Seated rows

Changes: Split the workout into 2 days, each day has a vertical push/pull and a horizontal push/pull.

Day 2: Legs 1 / abs
Squats
Seated calf raises
Lunges
Hanging leg raises

Changes: Cut down number of exercises, split up repetitive ones into day 1 and day 2.

Day 3: Shoulders/arms
Military press
DB tricep extensions / BB curls
Lat raises
Tricep/bicep combo of whatever you like

Changes: Cut out a lot of fluff exercises.

Day 4 : Off

Day 5:Chest/back
Dips / close grip pull-downs
Flat bench / DB rows

Day 6: Legs 2 / abs
Deadlifts
Leg press
Standing calf raises
Cable crunches

Day 7: Shoulders/arms
Same as before

Day 8: off

[/quote]

Hmm thanks for all the advice, definitely will consider that… Didn’t really think I was doing too too much volume, but I suppose some exercises could be taken out. One thing I probably should have mentioned is that my rear delt is much less developed than my middle or anterior, thats why I have both face pulls and reverse flys on shoulder day.