Critique my workout

[Jimbo2k]

Criticism appreciated.

Always 5 min cardio warmup + Light stretching.

All exercises have 3 sets:

The first set I perform the lift fully going to 8 reps.

The second set, the weight is raised and I fail around 7-8 reps.

The third set, the weight is raised and I fail around 5-6 reps, then wait 15 seconds, and lift again till failure - and repeat until I cant go anymore.

Day1: Legs/Shoulders

Squats
Leg Extentions
Calf Raises

Shoulder Press
Dumbell front raise
Military Press
Shrugs

Day2: Rest

Day3: Back/Bi's

Cable row
Wide grip pulldowns
Deadlifts
Lower back extentions

Seated Dumbell Curls
Barbell Curls
Cable Curls

Day4: Rest

Day5: Chest/Tri's

Dumbell Chest Press
Incline Chest Press
Lying fly (cable)
Seated Fly

Tricep Extentions
Lying Tricep Extentions
Pushdowns

Day6: Rest

Day7: Rest


Every now and then I mix it up by going 4-6 times a week - 1 muscle group each day

COMMENTS?

 

[manuva]

Don't have much time, but just quickly you have way too many exercises, and you can cut them all to 2 sets.

I'd just take the red pen to some of it:

Day1: Legs/Shoulders

Squats
Leg Extentions - these are (a) bad for your knees and (b) girly. Delete.
Calf Raises - I don't bother much with calves, but others do. Optional - you can also incorporate them into your squat workout. Certainly 3 sets is highly unnecessary.

Shoulder Press - good, but v similar to military press. Choose 1 or other to save time.
Dumbell front raise - good for rotator cuffs
Military Press - refer to shoulder press
Shrugs - Nah.

Day2: Rest

Day3: Back/Bi's

Cable row
Wide grip pulldowns
Deadlifts
Lower back extentions - unnecessary after deadlifts

Seated Dumbell Curls - pick 1 bicep exercise, and use it to fatigue them completely. Then you're done, no need for any other bicep work.
Barbell Curls
Cable Curls

Day4: Rest

Day5: Chest/Tri's

Dumbell Chest Press - I'd initially just stick to DB and incline chest press. If you feel the need later on you can add fly's.
Incline Chest Press
Lying fly (cable)
Seated Fly

Dips are great. Do some dips.

Tricep Extentions - good if done til failure at end of workout, similar to biceps
Lying Tricep Extentions - unnecessary
Pushdowns - unnecessary


________

That should save you a hell of a lot of time. Fast workouts are better, and equally effective. You should get through each day's workout in under an hour quite easily.

You only need 2 sets on each exercise.

 

[RaWBLooD]

I disagree leg extensions help prevent massive soreness for me from a powerful leg day and they are great for building mass too.

overall you make the common mistake of over focusing on smaller muscle groups like triceps and biceps and not giving bigger muscle groups a chance, gotta give traps more than 3 sets, 5 at the least and thats a minimum man.

also working to failure for each workout, tahts crazy, instead of using the counter-productive rest week, try doing your failure split for 1 week, then go higher volume in reps and sets but always short of failure, then do low reps again and minimal sets but again no failure, concentrating this time on short rest times. then go back for 2 weeks doing failure, a short type of periodization.

and also you already got high volume there, you might wanna cut a few exercises off and do some every other week and others the othe weeks, you dont have to do dips every single tricep workout. for example.
and when you write tricep extensions ??? i hope you mean skullcrushers for the lying and overhead extensions for the first one, if you mean kick backs, STOP IT.

 

[Jimbo2k]

Originally posted by RaWBLooD
and when you write tricep extensions ??? i hope you mean skullcrushers for the lying and overhead extensions for the first one, if you mean kick backs, STOP IT.

Raw, I meant the tricep extentions as the single dumbell lifted behind your head with both hands.
And overhead extentions, yes, skullcrushers - I just wasnt sure if this was the proper term for it

Ill be incorperating dips in my workout too, thanks for your help

Originally posted by manuva
Don't have much time, but just quickly you have way too many exercises, and you can cut them all to 2 sets.

I'd just take the red pen to some of it

Manuva, now that I look at it, your right! Ill be taking your advice, thanks.

 

[RaWBLooD]

Originally posted by Jimbo2k
Raw, I meant the tricep extentions as the single dumbell lifted behind your head with both hands.
And overhead extentions, yes, skullcrushers - I just wasnt sure if this was the proper term for it

Ill be incorperating dips in my workout too, thanks for your help



Manuva, now that I look at it, your right! Ill be taking your advice, thanks.

hey always glad to throw some feedback out there, post some pics up for before and after progress of doing the split for 2-3 months.

 

[MindOverMatter]

lol, now he's asking other people to post pics while he's afraid to post his own.

don't listen to this guy, he's just a troll.

 

[RaWBLooD]

Originally posted by MindOverMatter
lol, now he's asking other people to post pics while he's afraid to post his own.

don't listen to this guy, he's just a troll.

the pics to show to others are for his own progress and motivation, stop harrasing and being off-topic, thank you.