Feedback on my workout routine please!

[Kev07]

I have before and progress pictures, I can post them if you guys want, but theres only 2 sets as of now.

Here goes my workout routine.

Sunday - forearm/shoulder/abs/cardio this is my easy day
-I do 4 sets of forearm curls with a barbell going both ways of forearms
-I do those shoulder workouts when you raise your arm in the air, 4 sets of these, and 4 sets to the side

I switch off these sets, so it's like forearm/shoulder/forearm/shoulder/etc etc

after this I do 2 sets of abs on an incline bench with a 10 pound medicine ball, I usually rep about 35-40 each set

Monday Chest/tricep/minorshoulders
4 Sets of bench press at 5 reps a set
4 sets of tricep flexors(i hold the dumbell with both hands)
4 sets of those pec flies where you're on the machine with the weights and the rope and you pull the robe or what not, not so sure how to explain these.
I switch off the pec flies and tricep flexors
2 sets of dumbell press
2 sets of military press

Tuesday- break day

Wedesnday - legs/trapezius/abs
4 sets of squats
2 sets of leg press
4 sets of calf flexors on the legpress machine
2 sets of abs just like on sunday
2 sets of shoulder shrugs, i switch off with abs and shoulder shrugs.

Thursday - Bicep/back/minor shoulders
4 sets of dumbell curls, 3 reps each(just got on 40 pound dumbells, trying to build this up)
4 sets of stiff legged deadlifts(i'm not so sure how to do a regular deadlift, and I heard it could injure your back if you do it wrong, so I'm staying away for until i can get some help)
I switch off my sets of curls and dead lifts
4 sets of upright rows with barbell
4 sets of seated row, i switch off on the 2 rows

Friday, Saturday, Sunday - Break day

I finish off my work outs with a 25 minute run on eliptical machine, sprinting every 5 minutes, so i sprint at 4 minutes til 5 minutes, 9 minutes til 10 minutes, etc.

After my workouts I usually drink a bottle of milk(17g of protein)/chocolate milk(14g of protein) or strawberry milk(15g of protein).

Input/feedback appreciated!

As of now I weigh 168 pounds, 5'9'' My goal is just to cut off whatever fat I have left, and become a bit buffer and toned.

 

[D_Master]

I would recommend that you not do tris and chest on the same day. In doing work on the bench you will burn out your tris before they can get a good workout on the tricep exercises. I prefer to do bi's with chest as you don't use your bi's at all in benching. I personally like to do tri's with back but thats up to you. I just don't hink you get a good tricep workout after you've benched heavy.
And if you're going to switch up the back muscles worked i have seen where guys will do exercises for back width 1 day and back thickness another. So lat pulldowns and chinups, etc 1 day with rows and deadlifts another.

Other than that, keep it up, looks like you're really hitting the gym hard, don't let up.

 

[eminence]

I would recommend that you not do tris and chest on the same day. In doing work on the bench you will burn out your tris before they can get a good workout on the tricep exercises. I prefer to do bi's with chest as you don't use your bi's at all in benching. I personally like to do tri's with back but thats up to you. I just don't hink you get a good tricep workout after you've benched heavy.
And if you're going to switch up the back muscles worked i have seen where guys will do exercises for back width 1 day and back thickness another. So lat pulldowns and chinups, etc 1 day with rows and deadlifts another.

Other than that, keep it up, looks like you're really hitting the gym hard, don't let up.

uhh thats the whole reason to do tris and chest on the same day...because a lot of the exercises hit the same muscles.

 

[Kev07]

Thanks, and yeah that's why I put chest and tricep together, and bis and back together(for the seated row)

I heard taht It would be bad to put shoulders on dayt before bench.

Also, is my leg workout too weak?

 

[blinkwatt]

You should really make a shoulder/trap day with one of your days off.

Mix these up for your shoulder day and you will get monster shoulders and decent size traps in no time;

-Dumbell Shoulder Press,except only let your arms get to the 90 degree part,dont go past it
http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html

-Barbell Behind Neck Press
http://www.exrx.net/WeightExercises/DeltoidAnterior/BBBehindNeckPress.html

-Dumbell or Cable Front Raises
http://www.exrx.net/WeightExercises/DeltoidAnterior/DBFrontRaise.html
http://www.exrx.net/WeightExercises/DeltoidAnterior/CBFrontRaise.html

-I also do either cable or dumbell raises were I make a /(slant) with one arm then \(slant the other way) with my other arm almost as if I'm making a X.

-Transition from Shoulder-Traps with this
Upright Rows,can be done with a easy bar
http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html

-Barbell,Dumbell or Smith Shrugs
http://www.exrx.net/WeightExercises/TrapeziusUpper/BBShrug.html
http://www.exrx.net/WeightExercises/TrapeziusUpper/SMShrug.html

Just watch some videos or Arnold lifting and copy that.

Good Luck!

 

[blinkwatt]

I would also advise that you mix up your workout schedule every week so it's not the same. Your body will learn to adjust over time and your workouts won't be as effecient. Also switch up your styles of lifting,dumbells one week,barbell the next,you get the idea.

Good Luck!

 

[Throttle]

I would also advise that you mix up your workout schedule every week so it's not the same. Your body will learn to adjust over time and your workouts won't be as effecient. Also switch up your styles of lifting,dumbells one week,barbell the next,you get the idea.

if you keep switching up your workout, how do you know you're progressing? why not wait until you're stalled to switch things around? and even then, blame diet, rest, and motivation before the routine (supposing you started with a solid one). I don't understand this "body adjusts" (and supposedly stops growing) mantra, and I don't think it has much basis in reality.

 

[Throttle]

my suggestion(s): too many exercises, not enough focus on the big 3. chest & tris on the same day is fine, but do the chest work first. if your tris are already burnt out (as another suggested) -- great!

4 sets of those pec flies where you're on the machine with the weights and the rope and you pull the robe or what not, not so sure how to explain these.
2 sets of dumbell press
2 sets of military press

drop all these, do shoulders another day; consider an incline or decline bench instead of or in addition to straight bench and focus the bulk of your energy on that. strongly consider adding dips (assisted or weighted if necessary).

2 sets of shoulder shrugs, i switch off with abs and shoulder shrugs.

if you learn to deadlift (and you should), you get a great trap workout by standing up fully at the top of each deadlift. all the work your traps will ever need.

4 sets of dumbell curls, 3 reps each(just got on 40 pound dumbells, trying to build this up)
4 sets of stiff legged deadlifts(i'm not so sure how to do a regular deadlift, and I heard it could injure your back if you do it wrong, so I'm staying away for until i can get some help)
I switch off my sets of curls and dead lifts
4 sets of upright rows with barbell
4 sets of seated row, i switch off on the 2 rows

switch to bent over rows; pull-ups or pull-downs; and forget the rest of this stuff. learn to deadlift properly--it's much easier to injure yourself with the stiff-legged variety.

I finish off my work outs with a 25 minute run on eliptical machine, sprinting every 5 minutes, so i sprint at 4 minutes til 5 minutes, 9 minutes til 10 minutes, etc.

After my workouts I usually drink a bottle of milk(17g of protein)/chocolate milk(14g of protein) or strawberry milk(15g of protein).

this will inhibit muscular gains. do cardio some other time of day or on current off-days -- if you can do elliptical after lifting -- esp. after squats -- you need to lift harder. you're piling onto muscles that should already be exhausted.

milk is ok postworkout if fat free, but you need 2 or 3 times that much to really be effective (need much more protein).

 

[EFFORT]

That routine is garbage, trash it.

Read The idiots guide to growth (use the routine in there), The A-Unit repost at the top of the page, and search for Squat for Big Arms.