T Nation

Workout Help

Hey, can anyone give me advice on my workout?

i constructed it using bits and pieces i found on the site.

Monday
Deltoids, Traps

  1. 3 Sets of 6 reps ? Military press. 60kg
  2. 3 Sets of 6 reps ? Dumbbell shoulder press. 15kg per dumbbell
  3. 3 Sets of 6 reps ? Upright Rows. 55kg
  4. 3 Sets of 10 reps ? Shoulder Shrugs. 20kg per dumbbell

Wednesday
Arms, Abdominals.

  1. 3 Sets of 10 reps ? Tricep Extensions. 15kg
  2. 3 Sets of 10 reps ? Preacher Curls. 30kg barbell.
  3. 3 Sets of 10 reps ? Hammer Curls. 15kg per dumbbell
  4. 3 Sets of 40 reps ? Crunches
  5. 3 Sets of 30 reps ? Reverse Crunches.
  6. 3 Sets of Leg Lifts. 5 reps at 30 seconds each.

Friday
Chest and Back

  1. 3 Sets of 6 reps ? Bench Press. 65kg
  2. 3 Sets of 6 reps ? Incline Bench Press. 65kg
  3. 3 Sets of 6 reps ? Dumbbell Flyes. 15kg per dumbbell.
  4. 3 Sets of 10 reps ? Bent-over Rows. 60kg
  5. 3 Sets of 10 reps ? Dumbbell Rows. 15kg per dumbbell.

Sunday
Quads, Lower Back

  1. 3 Sets of 6 reps ? Squat. 70kg
  2. 3 Sets of 6 reps ? Deadlifts. 70kg
  3. 3 Sets of 6 reps ? Front Squats. 70kg
  4. 3 Sets of 6 reps ? Lunges. 20kg per dumbbell.

thanks,
Sarpedon

[quote]Sarpedon wrote:
Hey, can anyone give me advice on my workout?

i constructed it using bits and pieces i found on the site.

Monday
Deltoids, Traps

  1. 3 Sets of 6 reps ? Military press. 60kg
  2. 3 Sets of 6 reps ? Dumbbell shoulder press. 15kg per dumbbell
  3. 3 Sets of 6 reps ? Upright Rows. 55kg
  4. 3 Sets of 10 reps ? Shoulder Shrugs. 20kg per dumbbell
    [/quote] your shouldrs have a back to them your ignoring

tricep makes up 2/3rds of your arm and is getting 1/3 the work add some resistance/load to abs