T Nation

My Workout Routine, Any Critiques?

Hello, I’ve been working out on and off for nearly three years but recently been going consistently for 2 months with a high protein diet. My goal for this routine is to build muscle but maintain my weight. I want to focus on legs and arms, I just need some experience people input on my routine so I can optimized my day to day workout. and to see if my routine is good or needs adjustment. Any help would be greatly appreciated.

Age- 20
Height- 5.9
Weight- 170 lbs

Monday, Wednesday- Legs
barbell Squats- 4 sets of 8
Hack Slide- 4 sets of 8
Leg Curl- 4 sets of 8
Calf raises- 3 sets of 8
(increasing weight every set, last set is burnout)
Goblet Squats- 50 reps
Weighted lunges- 50 reps

Tuesday, Thursday- Chest, Shoulders, Triceps
Incline Bench Press- 4 sets of 8
Pec Fly- 4 sets of 8
Landmine Press- 4 sets of 8
Triceps Pushdown- 4 sets of 8
Skull Crushers- 3 sets of 8
Military Press- 4 sets of 8
Machine Shoulder press- 3 sets of 8
(increasing weight every set, last set is burnout)
Dips- 50 reps

Friday, Sunday- Biceps, Back, Shoulders
Lat pull down- 4 sets of 8
Low Row- 4 sets of 8
Bicep Curls- 4 sets of 8
Biceps Barbell Curls- 4 sets of 8
Military Press- 4 sets of 8
Shoulder Press- 4 sets of 8
(increasing weight every set, last set is burnout)
Chin Ups 50 reps

Thursday and Friday end up with a good bit of overlap on the shoulder pressing. I don’t know if that’s by design or an oversight, but you might think about moving those further apart, especially if you’re going to exhaustion.

This is pretty bad. I was about to break down all the issues, but honestly there’s far too many. This is not well structured, and will very likely lead to injury at worst and muscle imbalance at best. You should start from scratch.

1 Like

Back Squats- 4x8
Bench Press 4x8
Barbell or T-Bar Row 4x8
Abs of some kind

Front Squats- 4x8
Press 4x8
Pull-Ups 50 reps
Abs of some kind

Friday (DL were missing…fixed that for you)
Deadlift 5x5
Incline Bench Press- 4x8
Dips- 50 reps
Abs of some kind

Saturday (Stupid Stuff…u can skip this day if you got better stuff to do but it’s fun to get a pump …I get it)
Pec Fly 4x8
Barbell Curls- 4x8
Skull Crushers 4x8
DB Hammer Curls- 4x8
Triceps Pushdowns 4x8
Lat pull down- 4x8
Seated Row- 4x8

This is just as bad.

Try this:

Looks like one of those workouts that can only be consistently performed by an unemployed crusader of the wanking chariot.