Tweak my workout

[FrankieGunz]

I need some good advice to help me with my routine. I've been lifting hard for about 4 yrs now. My gains and size have been minimal. I'm trying to gain size without the sauce. Here is my routine. I want it to stay as a four day workout. I'm sure my diet sucks and could be the cause. Please tweak it out for me.

Monday:
flat bench press 4x8
incline press 4x8
decline press 4x8
peck deck 4x10
cable crossovers 4x8
tricep pulldowns 4x10
dips 4x10

Tuesday:
Squats 4x8
leg press 4x8
leg curls 4x10
seated hamstring curls 4x10
standing hamstring curls 4x10
seated calf raises

Wednesday:
Rest

Thursday:
lat pulldowns 4x8
cable rows 4x8
barbell rows 4x8
lat pulldown (Hammer Machine)
dumbell curls
barbell curls
preacher curls

Friday:
military press (smith machine)
front dumbell raises
side dumbell raises
barbell shrugs

Diet:
breakfast: multi-vitamin, banana, yogurt, 16oz water
10am-myoplex w/skim milk
1pm-turkey sandwich, orange, 16 oz water
4pm-myoplex w/ skim milk
7pm-2 chicken breasts, veggie 16 oz water
10pm-designer protein shake

 

[TheOak84]

On monday, I would ditch the Pec deck and the cable flyes.
On tuesday, ditch the seated and standing leg curls. Are you squats deep? cuz if they are, you dont need seated AND standing leg curls.
Maybe include deadlifts on thursday, get rid of that hammer strenght lat machine. Do Lat pulldown THEN barbellrows, then cable rows.
Friday is good.

Thats what I would do. Also, try to eat more, throw in some red meat or more chicken. Also, try to eat more for breakfast. that kinda important.. Its good to take shakes, but not in substitute for food..

I dunno, if you dont think thats good, wait for someone elses opinion...

 

[gymtime]

Monday: Get rid of one of your benches (pick one) and up the weight on the remaining two. Ditch one of the fly excercises.

Tuesday: Get rid of two curl excercises, you only need one. Add lunges.

Wed: Get rid of machine pulldowns. Get rid of one row, add a deadlift and start the day with them.

Friday looks good.

Diet: WAY too much MRP and not enough real food. You need more lean meat, vegs. Limit your MRPs to two a day, one post workout.

 

[TheOak84]

Monday: Get rid of one of your benches (pick one) and up the weight on the remaining two. Ditch one of the fly excercises.

Tuesday: Get rid of two curl excercises, you only need one. Add lunges.

Wed: Get rid of machine pulldowns. Get rid of one row, add a deadlift and start the day with them.

Friday looks good.

Diet: WAY too much MRP and not enough real food. You need more lean meat, vegs. Limit your MRPs to two a day, one post workout.

......Should have just quoted me......

 

[gymtime]

......Should have just quoted me......

Close, but not the same.

 

[FrankieGunz]

Thanks for the advice. I'm not criticizing, just asking, why is it I should remove some exercises? Am I over training or just wasting time doing a different exercise for the same body part?

 

[gymtime]

Thanks for the advice. I'm not criticizing, just asking, why is it I should remove some exercises? Am I over training or just wasting time doing a different exercise for the same body part?

Little bit of both. For example, lat pulldowns and machine lat pulldowns are redundant. You'd be better off going balls out on regular LPs and ditching the machine.

As for removing other excercises, you need to understand that high volume does not equal muscle gains. Intensity does. That means you're better off going hard and heavy on two benches, instead of moderate on three. Get the idea?