Critique My Workout

[cajunbob]

Please critique my current workout routine:

5'10, 167 lbs. Ectomorph. Hardgainer.


Tuesday: Forearms/ Shoulders
*Wrist Curl (3x14,12,10)
*Reverse Wrist Curl (3X14,12,10)
*Arnold Presses (3x8)
*Side Laterals (3x8)
*Rear Delt DB Raise (3x8)

Thursday: Chest / Back
*Barbell BenchPress (4x12,10,8,6)
*Machine Seated BenchPress (3x8)
*Incline DB Press (3x8)
*Machine Decline Chest Press (3x8)
*Lat Pulldown (3x8)
*Seated Row (3x8)
*Wide Arm Pullups (2x10)

Saturday: Legs
*Leg Extensions (4x16,12,8,6)
*Squats (3x10)
*Leg Curls (3x10)
*Lying Squat Machine Calf Raises (3x10)
*Seated Calf Raises (3x15)

Sunday: Biceps / Triceps
*Alternating DB Curls (3x10)
*Cable Curls (3x10)
*Seated Tricep Extensions (3x10)
*Seated Machine Tricep Press (3x10)
*Single-arm cable tricep extension (3x10)
*Single-arm cable reverse tricep extensions (3x10)

**Cardio 3x a week for 30 minutes each. Abs 3x a week.

Any overtraining? Areas lacking? Suggestions would be helpful.

Thanks,

CajunBob

 

[gymtime]

Looks good overall. Might be overtraining somewhat though. A few suggestions:

Good rule of thumb is to do a large and small muscle group on the same day, such as back and bis, chest and tris. Might want to split up Thursday and Sunday.

Thursday: I'd take out one chest ex, probably the machine chest press. Stick to three excercises per muscle group. Also, lat pulldowns and chinups are almost the same excercise. Might want to mix those up.

Saturday: I'd add one more press exercise like leg press or hack squats.

Sunday: Same thing with tris, take out one excercise. And with your bis, I'd do on bar excercise and one db or one-arm excercise.

Cardio looks good, but abs 3x/wk is a little much. I'd go to 2x/wk.

Hope that helps.

 

[bigpoppadrew]

Looks excellent, I don't think you are overtraining. The only thing you might be overdoing it on is your triceps, try cutting 1 excercise out.

 

[sandman1]

I agree with Gymtime. But you say you are a hardgainer. IMO you should cut out the high reps and go with the 10,8,6.
Ex: My chest day
Bench press
1st set (after warm up) 10x205
2nd set 8x275
3rd set 6x315

Incline Bench
10x185
8x205
6x255

Decline Bench
10x225
8x275
6x325

peck deck and cable cross overs.

Every person is different and you should try something different but give it at least 6 weeks to show results.


Later