Please critique my training routine

[Matt_2003]

Hi Guys i've been training for about 10 years now but i will admit that from what im reading on the net lately my training knowledge might be a bit limited. Heres my training log for a typical week.

Monday (12.05.2003)
Chest
Decline fly’s 4x12
Flat Dumbbell Bench 4 x 12
Incline Dumbbell Bench 4x 12
Dips 3 x15

& Triceps
Tricep Pull downs 4x12 + reverse pull downs 4 x 8
Rope pull downs 4 x 12
Skull crushers 4x 12


Tuesday (13.05.03)
Abs

Wednesday (14.05.03)
Biceps
Kneeling barbell curls 4 x 12
Seated Dumbell Curls 4 x 12
Concentrated Curls 3 x 10
Hammer Curls 3 x 10

& Legs
Squats 4 x 15
Leg machine press 4 x 12
Leg Curls 4x 12 + Reverse Leg Curls 4 x 12
Calf Raises 4 x To-Failure

Friday
Back
Chinups 4 x 12
(In front of neck) Lat pull down 4 x 12
Cable row 4 x 12
Deadlifts 4 x 12
Reverse Crunches 3 x To Failure

& shoulders
Seated Barbell Press 4 x 12
Lying shouder raises 4 x 12
Lateral Raises 4 x 12
Shrugs 4 x12

Saturday or Sunday
Jogging

Sorry if ive got any exercise names wrong ive been doing this shit for so long that the names dont really matter any more.

The question is am i doing to much, this is the way ive pretty much always trained back from my arnie worship days and i always ache like shit the next day, ive always assumed thats a good thing.

Any advice appreciated.

Cheers Dudes.

ps. cool site

 

[SofaGeorge]

Chest:

1. Put the decline flies LAST. It is not a good building exercise... so don't pre-exhaust with it. Always put your best building exercise first.

2. Triceps - lousy choice of exercises - the only good one is skull crushers.

3. Biceps - again mediocre choice of exercises. Incline dumbell curls and basic EZ bar curls would be a better focus.

4. Legs - okay

5. back - put deadlifts first and cable rows last

6. shoulders - okay

7. You've skipped forearms

You do a few more sets than I would... but your numbers are basically okay.

Your rep range is too high for me. I would only do 12 reps on 2 sets. Most of my work sets are 5-6 reps. You are not going to get maximal gains from too many 12 rep sets.

I'd advise you to consider reading Needsize's 5x5 thread. It would be a better program for you... especially since you've been training 10 years.

 

[Matt_2003]

Cheers mate, i'll rearrange a few things and have a look at the 5x5 thread

I started doing the decline flys first to get a better cut underneath the chest and better shape think its been working though will admit i have no actual methodology behind this, after a while you just seem to know what works with your body.

reason i started doing higher rep sets was getting joint pains in my right elbow, been a while since ive lifted heavy ass low rep sets (prob 2 years). Might give it a try again see how the elbow holds out.

lol Would appreciate better arm training advice, didnt know my arm routine sucked that much booty, never really bothered with forearms just figured they would get trained by all the other stuff!!

Anyway cheers for advice i'll have a read of that thread.
Later man

 

[bigstve12]

IMO i would rearrange your split also, i like to do legs by themselves, and you should do back before bis during your week, unless you do them together. just my 2 cents

 

[SofaGeorge]

IMO i would rearrange your split also, i like to do legs by themselves, and you should do back before bis during your week, unless you do them together. just my 2 cents

damn, I missed that. Good eye.

bi's should definitely come after back. If you do them first or the day before you will get a wimpy back workout.

I agree too that legs should hve their own day.

I'm also a big fan of giving arms their own day. Some guys do. some guys don't - but every person I've ever seen with GREAT arms gave them their own day.

 

[gonelifting]

I am a total newbie COMPARED to Sofa Goerge and the others but I REALLY think that`s too many sets bro. Have you ever tried doing less?

Unless you`re not going to failure or even close on the sets, then maybe not, but even then a change would do you good. jmo

 

[SofaGeorge]

I am a total newbie COMPARED to Sofa Goerge and the others but I REALLY think that`s too many sets bro. Have you ever tried doing less?

Unless you`re not going to failure or even close on the sets, then maybe not, but even then a change would do you good. jmo

Most of us have to learn that less is more the hard way. We start out with the idea that the harder we work and the more we do the better our gains will be... then we find out less is better... and even less than that is even better than that.

 

[Debaser]

I hate to sound like a broken record, but DC training or HST will net you gains 2-3 times faster than what you're currently getting. I wouldn't be shocked if you were overtraining on such a regime as well.

 

[casualbb]

Lol, debaser...it's there if they want it, better not to bust in on the "how's my split" thread being a nay-sayer.

-casual

 

[Debaser]

maybe I just won't respond to these posts at all then

In fact if someone asks how their "split" is, most of the time it seems I generally won't have a positive answer