Critique my workout routine

[ant256]

Ive been looking at other peoples routines and am starting to wonder what some of you guys think about mine, if I am over training, or if there is anything should be changed. Thanks.

Monday- Chest
4 sets bench 6-8 reps
3 sets decline ...
3 sets incline ...
3 sets cable crossover 8- 10 reps

Tuesday - Back
4 sets vertical rows, where you put a knee on a bench, bend over and pull a dumbell up past your chest about 8 reps
4 sets lat pulldown ...
4 sets low rows ...
4 sets dead lifts 5-8 reps

Wednesday- Rest

Thursday- Arms
3 sets ez bar curls 6-10 reps
1 set ez bar curls wide grip 6 reps
4 sets skull crushers- 6-10 reps might throw some close grip presses after each set.
4 sets hammer curls 6-8 reps
4 sets tricep pushdowns(on cables) 8-10 reps
4 sets dumbell curls on preacher 8 reps
4 sets dips 8-10 reps


Friday - Legs
4-5 sets squats 6-10 reps
4 sets leg extensions 8-10 reps
3 sets leg curls 8-10 reps
4 sets standing calf raises 8-10 reps

Saterday - Shoulders
4 sets military press with db's 5-8 reps
4 sets front db raises 8-10 reps
4 sets shoulder raise machine 8 reps
4 sets shrugs 8- reps

Sunday- Rest
I take a protein carb shake post workout, no other supps.

 

[FatChops]

Ive been looking at other peoples routines and am starting to wonder what some of you guys think about mine, if I am over training, or if there is anything should be changed. Thanks.

Monday- Chest
4 sets bench 6-8 reps
3 sets decline ...
3 sets incline ...
3 sets cable crossover 8- 10 reps

Tuesday - Back
4 sets vertical rows, where you put a knee on a bench, bend over and pull a dumbell up past your chest about 8 reps
4 sets lat pulldown ...
4 sets low rows ...
4 sets dead lifts 5-8 reps

Wednesday- Rest

Thursday- Arms
3 sets ez bar curls 6-10 reps
1 set ez bar curls wide grip 6 reps
4 sets skull crushers- 6-10 reps might throw some close grip presses after each set.
4 sets hammer curls 6-8 reps
4 sets tricep pushdowns(on cables) 8-10 reps
4 sets dumbell curls on preacher 8 reps
4 sets dips 8-10 reps


Friday - Legs
4-5 sets squats 6-10 reps
4 sets leg extensions 8-10 reps
3 sets leg curls 8-10 reps
4 sets standing calf raises 8-10 reps

Saterday - Shoulders
4 sets military press with db's 5-8 reps
4 sets front db raises 8-10 reps
4 sets shoulder raise machine 8 reps
4 sets shrugs 8- reps

Sunday- Rest
I take a protein carb shake post workout, no other supps.

Well it looks good to me but all i have to say is try to do incline before decline and maybe do dips instead of decline just change it up once and awhile.

do triceps all together and then do biceps.
Instead of db preacher curls do DB's standing up works wonders for your bi's.Dips are good on arm days either way it works.

Onlegs after your squats do 2-3 sets on a leg press machine and maybe some lunges to start your hamstrings and end your quad workout, try some stif legged hamstrings those are fuckin' nice.

Besides that it looks good man well good luck and I hope I helped a little. Keep us updated on how your growing.

Fatchops

 

[gettinlarger]

too much for chest, IMO. cut it down to like 10 sets. no need for flat, incline and decline in the same workout. switch it up week to week. throw some dumbbell work in, too. do deadlifts first on back day. most compound movements first. always. vertical rows are called bent over rows. those are my only complaints that come to mind. i dont really think you need the protein shake either. they dont do crap for me. havent had one in like 2-3 months and i dont see anything lost.

 

[FatChops]

protien shakes

Man..take your protien after you train your muscles need all those vitamins because you just destroyed all your muscles. If you can afford protien there is no other better supplement to take.