How effective is my workout?

[Zerix]

Basically this is my routine (started Monday June 4, had to take 3 days rest and worked out again Fri; did this Monday too and again doing on Thursday tomorrow needed a 2 day break this time).

Deadlift
Bench Press
Squat
Barbell Rows
A set of chinups, set of neutral pulls ? (where palms face each other), and set of pull ups
Dips

I do about 3 sets and 10 reps, or vary the reps sometimes (i.e. 10, 8, 10, or 8,9,10). Also take about 60-75 sec rest after each set.

One thing to add, usually I end up using the V-squat machine, when the squat racks are taken (and I'm not going for Smith machine), it is compound as well (according to machine's picture which shows you working quads, hams, and glutes).

Any opinions, suggestions, advice? I wanna follow this routine for a little while longer and see what happens, and then change it up a bit.

 

[donjuanjovi]

What are your goals?

Are you making progress?

 

[EFFORT]

wheres the routine?

 

[Zerix]

What are your goals?

Are you making progress?

Well, I wanna pack on some muscle mass, and get to 10% bodyfat (I'm at around 15-16 right now). This is my 2nd week only, so as for progress, I'm not sure, but I'll be able to tell in a week or two I'm sure.

Also, this may be a boring workout, but it's quick and effective (right?).

Should I remove BB rows?

 

[Warboss Alex]

Well, I wanna pack on some muscle mass, and get to 10% bodyfat (I'm at around 15-16 right now). This is my 2nd week only, so as for progress, I'm not sure, but I'll be able to tell in a week or two I'm sure.

Also, this may be a boring workout, but it's quick and effective (right?).

Should I remove BB rows?

the routine has good ideas (compound moves, low-ish volume) but needs to be split into two or three days a week. doing the same lifts 2/3 times a week will just burn you out.

 

[Zerix]

but needs to be split into two or three days a week. doing the same lifts 2/3 times a week will just burn you out.

Hm, kinda confused by what you mean.

 

[Warboss Alex]

Hm, kinda confused by what you mean.

you're doing all those exercises in one day and then repeating.

so you're doing:

Day 1
squat
dead
row
etc...

Day 3
squat
dead
row
etc...

Your body won't be able to keep up with this cycle. A better choice:

Day 1
Squats + squat accessory lifts

Day 3
Bench + bench accessory lifts

Day 5
Deadlift + deadlift accessory lifts

Or

Day 1
Upper

Day 3
Lower

Day 5
Upper

Day 8
Lower

etc..