Wondering how my workout is

[mm12378]

Leg extensions 3 sets of 15-20 reps
Leg Press 3 sets of 15-20 reps
Leg Curls 3 sets of 15-20 reps
Hack Squat 3 sets of 15-20 reps

Superset:
Dumbell Lunges 3 sets of 15-20 reps
Dumbell Stepups 3 sets of 15-20 reps


Hip Adductor 3 sets of 15-20 reps
Crunches 2 sets of 50

Day 2
Dumbbell Shoulder Press: 3 sets of 8-12 reps
Bent Ovre LAt Raise 3 sets of 8-12 reps
Standing Lat Raise: 3 sets of 8-12 reps
Incline Bench Dummbell Curls 3 sets of 8-12 reps
Cable Curls
3 sets of 8-12 reps
Single arm preacher curl3 sets of 8-12 reps
Crunches 2 sets of 50
Day 3

Seated Cable Row 3 sets of 8-12 reps
Bent over d/b row 3 sets of 8-12 reps
Cable Tricep Pushdown 3 sets of 8-12 reps
Tricep Kickbacks 3 sets of 8-12 reps
Skull Crushers 3 sets of 8-12 reps
Crunches 2 sets of 50 reps

Day 4
Incline D/B Press 3 sets of 8-12 reps
D/B Flyes 3 sets of 8-12 reps
Butterfly 3 sets of 8-12 reps
Dips 3 sets of 8-12 reps
Crunches 2 sets of 50 reps

Day 5

Lat Pulldown 3 sets of 8-12 reps
Behind Neck LAt pUlldown 3 sets of 8-12 reps
Seated Calf Raise 3 sets of 30 reps
Standing Calf Raise 3 sets of 30 reps
Crunches 2 sets of 50 reps


I do cardio 6 days a week 45-60 min a day.

 

[mm12378]

Can anyone tell mw how my workout looks?

 

[trex74]

It looks pretty good to me.
the only thing i see is those behind neck lat pulldowns- i hear they're not that great for you and even a little risky.

 

[mm12378]

Do you suggest any replacement for that exercise or just skip all in all?

 

[trex74]

you could always check out this list:
Back Exercise Menu

that behind neck one is on the list, but otherwise there's a lot of other ones you could do.

 

[mm12378]

thank you

 

[RottenWillow]

Leg extensions 3 sets of 15-20 reps
Leg Press 3 sets of 15-20 reps
Leg Curls 3 sets of 15-20 reps
Hack Squat 3 sets of 15-20 reps

Superset:
Dumbell Lunges 3 sets of 15-20 reps
Dumbell Stepups 3 sets of 15-20 reps


Hip Adductor 3 sets of 15-20 reps
Crunches 2 sets of 50

Day 2
Dumbbell Shoulder Press: 3 sets of 8-12 reps
Bent Ovre LAt Raise 3 sets of 8-12 reps
Standing Lat Raise: 3 sets of 8-12 reps
Incline Bench Dummbell Curls 3 sets of 8-12 reps
Cable Curls
3 sets of 8-12 reps
Single arm preacher curl3 sets of 8-12 reps
Crunches 2 sets of 50
Day 3

Seated Cable Row 3 sets of 8-12 reps
Bent over d/b row 3 sets of 8-12 reps
Cable Tricep Pushdown 3 sets of 8-12 reps
Tricep Kickbacks 3 sets of 8-12 reps
Skull Crushers 3 sets of 8-12 reps
Crunches 2 sets of 50 reps

Day 4
Incline D/B Press 3 sets of 8-12 reps
D/B Flyes 3 sets of 8-12 reps
Butterfly 3 sets of 8-12 reps
Dips 3 sets of 8-12 reps
Crunches 2 sets of 50 reps

Day 5

Lat Pulldown 3 sets of 8-12 reps
Behind Neck LAt pUlldown 3 sets of 8-12 reps
Seated Calf Raise 3 sets of 30 reps
Standing Calf Raise 3 sets of 30 reps
Crunches 2 sets of 50 reps


I do cardio 6 days a week 45-60 min a day.

This is a pretty advanced routine. Biceps are a small muscle group and you've got 9 sets there. That's a lot.

My answer would be this routine would only be appropriate if you had a minimum of 3 years consistent, hard training under your belt leading up to this. I for one would certainly be overtrained from this much volume.

 

[mm12378]

I have been training like this for six years i want to compete in the NOv Bikini i was going to do it in June but wasnt ready.

 

[RottenWillow]

I have been training like this for six years i want to compete in the NOv Bikini i was going to do it in June but wasnt ready.

Gotcha.

How many of your sets do you take to momentary muscular failure and what is the time under tension (a combo of rep amount and rep speed)? The combo of the two can make a huge difference in the intensity of your workout. For example 3 sets of standing barbell curls taken to absolute balls to the wall failure with an eccentric phase of 6 seconds is going to be far more demanding than 3 sets of the same exercise taken to the point of a good burn and an eccentric phase of 3 seconds.

Also, since you're not a bodybuilder I think you could drop some of the exercises. The bit of additional development you might getting from from hitting muscle groups with nearly duplicative movements just won't show at your muscle size and level of leanness.

I think you're working the bejesus out of your bis and tris. Nine sets of direct work, then chins (which work them quite hard again), bench presses and overhead presses (which work the tris hard yet again) is too much.

 

[mm12378]

Thank you for the advice. I usually do 2 up 2 down and squeeze at the top. I finally feel like my bi's and tri's are developing recently not sure if its becasue of the overload. I used to only do two exercies per bi's and tri's and didnt feel Iwas getting anywhere.