Please Critique my WO!

[Mia Monster]

Monday & Thursday

Chest:
Push ups 4 Sets of 12-15 reps
Pec Flye Machine 4 Sets of 12-15 reps

Shoulders:
Overhead DB Press 4 Sets of 12-15 reps
Side Lateral Raise 4 Sets of 12-15 reps

Triceps:
Tri Pushdown 4 Sets of 12-15 reps
Overhead Tri DB Extention 4 Sets of 12-15 reps

Abs:
Crunches 50-60
Leg Raises 15-20

Tuesday & Friday

Quads & Hamstrings:
Step ups 4 Sets of 12-15 reps

Lats:
Pull ups or Lat Pulldown 4 Sets of 12-15 reps
Seated Cable Row 4 Sets of 12-15 reps

Biceps:
Barbell Curl 4 Sets of 12-15 reps
DB curls 4 Sets of 12-15 reps

Abs:
Crunches 50-60
Leg Raises 15-20

Wednesday & Saturday

Cardio:
Elliptical or Treadmill 30-60 min

Abs: 2 Sets of the following Exercises
Planks Hold for 1 min.
Crunches 50-60
Crunches on Ball 15-20
Leg Raises 15-20
Sit ups on Slant Board 15-20


I'm not trying to build. I just want to strengthen my muscles and develop them as much as possible without growing. I think I'm doing too much ab work but would like a reality check on this. Does this look like a good maintenance work out??

I'm not doing much with my legs as far as lifting. They started to get bigger and I don't want that. They are already nice and cut with cardio and step ups.

I'm not training for any comps but I do have photo shoots from time to time that I like to be ready for.

Thanks so much for the help.
:)

[beby24]

wish i could help, but I still have not figured my own out....hope someone can give you some guidance

[Eileen]

Yes, way too many crunches. Try adding some weight and doing fewer of them. Make a point of contracting slowly, then holding and exhaling completely at the top of the crunch.

Why is there no back work in there? I'd really like to see some deadlifts, and perhaps some hyper-extensions.

However, overall it looks good.

[LeilaM]

Maybe add something for the calf muscles.. You only have 1 exercise for the quads and hams, but two for every other muscle...

I'd add more compound movements and delete a wee (little little bit) of the isolations. I'd replace the pec machine with bench press, personally. I like military press for shoulders, too since they also work a bunch of other things, too (see synergists): http://exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html

Anyway, I do think it looks good, the main thing is whether you're seeing the results you want or not.

[Mia Monster]

Thanks for the feedback! I can add some deadlifts and some calf work. Also cut down a bit on the abs.
Thanks again. :)