Critique my workout!

[jiza101]

Monday Legs:

Squats (3 sets)
http://www.exrx.net/WeightExercises...BFullSquat.html

Leg press (2 sets)
http://exrx.net/WeightExercises/Qua...45LegPress.html

Lever Leg Extension (2 sets)
http://exrx.net/WeightExercises/Qua...gExtension.html

Lever Lying Leg Curl (3 sets)
http://exrx.net/WeightExercises/Ham...ingLegCurl.html

Straight-leg Deadlift (2 sets)
http://exrx.net/WeightExercises/Ham...egDeadlift.html

Standing Calf Raise (3 sets)
http://exrx.net/WeightExercises/Gas...gCalfRaise.html

Seated calf raise (2 sets)
http://exrx.net/WeightExercises/Sol...dCalfRaise.html


Wednesday Back/biceps:

Deadlift (3 sets)
http://exrx.net/WeightExercises/Ere...BBDeadlift.html

Pullups (3 sets)
http://exrx.net/WeightExercises/Lat...i/WtPullup.html

Barbell row (3 sets)
http://exrx.net/WeightExercises/Bac...entOverRow.html

Dumbell row (2 sets)
http://exrx.net/WeightExercises/Bac...entOverRow.html

Shrugs (3 sets)
http://exrx.net/WeightExercises/Tra...er/DBShrug.html

Barbell curl (3 sets)
http://exrx.net/WeightExercises/Biceps/BBCurl.html

Dumbell incline curl (3 sets)
http://exrx.net/WeightExercises/Bic...nclineCurl.html

Hammer curl (2 sets)
http://exrx.net/WeightExercises/Bra...HammerCurl.html


Friday Chest/shoulders/triceps:

Bench press (3 sets)
http://exrx.net/WeightExercises/Pec...BenchPress.html

Incline dumbell press (3 sets)
http://exrx.net/WeightExercises/Pec...BenchPress.html

Dips (2 sets)
http://exrx.net/WeightExercises/Pec...WtChestDip.html

Military press (3 sets)
http://exrx.net/WeightExercises/Del...itaryPress.html

Side laterals (2sets)
http://exrx.net/WeightExercises/Del...teralRaise.html

Rear laterals (2 sets)
http://exrx.net/WeightExercises/Del...teralRaise.html

Lying tricep extension/skullcrusher (3 sets)
http://exrx.net/WeightExercises/Tri...yingTriExt.html

Close grip bench press (3 sets)
http://exrx.net/WeightExercises/Tri...BenchPress.html


IGNORE THE URLS! Thanks
Also i don't think im doing the Side and Rear laterals the right way, cause i cant feel it in my muscles? Any other excercises i can change with them to make them grow?

 

[Lifeforce]

This look pretty good.

If you want mass you should probably focus more on compound. Drop the leg extensions, they are all but useless in my book. Hamstring curls work ok for me, but I only use them to finish the hamstrings off after a heavy SLDL session.

Try something like:

Squats 4 sets
SLDL 4 sets
hamstring curls 1-2 set (optional)
Standing calves raises 4 sets
(maybe some ab or forearm training here too)

on back day I'd drop the dumbell rows, your barbell row is enough for you to grow. And I'd switch around the exercises a little:

pull-ups
deadlift
rows

(I find it hard to do pull-ups after heavy sessions of deadlifts.)
Maybe drop the hammers too, they are not too useful.

Your chest day looks nearly impeccable. Just make sure you do chest dips and not triceps dips and you're set.


Other things that work your side laterals is the upright rows, lateral raises in machines. Then I'm pretty unsure. The posterior deltoid is worked hard on the back day when doing rowing motions. If you do upright rows be careful and don't lift the barbell too high up, just above your nipples is fine, otherwise you risk hurting your shoulders.

 

[jiza101]

Ok thanks man, ill update it. Also what is the difference between chest dips and tricep dips, since i think ive been doing tricep dips :O . Can you tell me more about the other excercises you mentioned. I agree with you, cause what you mentioned is what i feel isnt working.

Can you also tell me what SLDL is, and how i do the hamstring curls you talk about. And also what are some lateral machine movements you talk about ?

BTW appreciate your help.

 

[Lifeforce]

No prob.

Chest dip is when you lean forward as you dip. When you tricep dip you don't lean forward. =)

SLDL = straight leg deadlifts.

The hamstrings curl you do lying down.. it's a leg curl, you lay on your stomach and bend your legs towards your ass.

which exercise do you mean when you say the ones I mentioned?

 

[Double]

but you find it easy to do deadlifts after pullups? normally the heaviest lift first, but as always what ever fits best to you.

 

[jiza101]

KK thanks man, also i dont think i do the SLDL right, cause when i stick my arse out and keep my legs straight my arse doesnt go out far and i just end up bending over.What are some lateral raises in machines excercises.

So you recon i make my leg workout smaller and add some ab work to the end of it.?
Should i keep Leg Press and so on ?
Or just do the list you posted?

 

[Lifeforce]

Dont lock out the knees on the sldl, try to bend them just a little, stick our your arse, flex your abs and then go down until you feel a light pull in your hamstring.

That works for me on leg day except I do shoulders.
Leg press is optional in my book, you can add them in if you like and you can skip the leg curls. But do them after squats.
Nothing is set in stone, experiment with it =)

Hmm.. you can do posterior workout in machine with a chest fly machine which you sit the other way around. Hard to describe. Upright rows you can find on exrx.net. In a cable machine you can do a lateral raise with your arm.

 

[thefonz]

SLDL's usually tend to be a hamstring workout aswell.....I find it useful to spilt up my leg day into 2 cus trying to shock calfs, hams, and quads in one day can be pretty overwhelming. Depending on your build (if your an ectomorph such as myself) try doing back and hams in the same day because deadlifts are the focus of my back day anyway. Try to focus leg day on just doing lots of squats, leg extensions, and calf raises. I have longer than normal limbs so i like to make my legs look big and juicy.