Rate My Workout

[mcbridea88]

DAY 1 - Legs

-6x10 Squats
-8x25 Calf Raises
-3x10 Leg Curls
-3x10 Thigh Abductor
-3x10 Hip Abductor
-3x10 Hamstring Curls

DAY 2 - Chest

-3x10 Flat Bench Press
-3x10 Decline Bench Press
-3x10 Incline Bench Press
-3x10 Dumbel Flys

DAY 3 - Back & Shoulders

-Pull Ups
-3x10 Lat-Pull Down
-3x10 Barbell Rows
-4x10 Dead Lifts
-3x10 Barbell or Dumbell Shoulder Press
-3x10 Dumbell Front Shoulder Raises
-3x10 Rear Delt Raise

DAY 4 - Legs

-6x10 Squats
-8x25 Calf Raises
-3x10 Leg Curls
-3x10 Thigh Abductor
-3x10 Hip Abductor
-3x10 Hamstring Curls

DAY 5 - Biceps & Triceps

-3x10 Dumbell Bicep Curls
-3x10 Dumbell Hammer Curls
-3x10 Incline Dumbell Curls
-3x10 Tricep Dumbell Kickback
-3x10 Reverse Grip Tricep Pushdown

Ab Excercises are done in variation:
-Hanging Leg Raise
-Kneeling Cable Crunch
-Flat Bench Lying Leg Raise
-Ab Crunch Machine

Cardio is done every other day for 2-3 miles on the treadmill or outside.

Day 6 & 7 are off days.

I'm looking for help critiquing and improve my workouts. Opinions are welcome as well. Thanks!

[Northlax3]

DAY 1 - Legs

-6x10 Squats
-8x25 Calf Raises
-3x10 Leg Curls
-3x10 Thigh Abductor
-3x10 Hip Abductor
-3x10 Hamstring Curls

DAY 2 - Chest

-3x10 Flat Bench Press
-3x10 Decline Bench Press
-3x10 Incline Bench Press
-3x10 Dumbel Flys

DAY 3 - Back & Shoulders

-Pull Ups
-3x10 Lat-Pull Down
-3x10 Barbell Rows
-4x10 Dead Lifts
-3x10 Barbell or Dumbell Shoulder Press
-3x10 Dumbell Front Shoulder Raises
-3x10 Rear Delt Raise

DAY 4 - Legs

-6x10 Squats
-8x25 Calf Raises
-3x10 Leg Curls
-3x10 Thigh Abductor
-3x10 Hip Abductor
-3x10 Hamstring Curls

DAY 5 - Biceps & Triceps

-3x10 Dumbell Bicep Curls
-3x10 Dumbell Hammer Curls
-3x10 Incline Dumbell Curls
-3x10 Tricep Dumbell Kickback
-3x10 Reverse Grip Tricep Pushdown

Ab Excercises are done in variation:
-Hanging Leg Raise
-Kneeling Cable Crunch
-Flat Bench Lying Leg Raise
-Ab Crunch Machine

Cardio is done every other day for 2-3 miles on the treadmill or outside.

Day 6 & 7 are off days.

I'm looking for help critiquing and improve my workouts. Opinions are welcome as well. Thanks!

Try posting this thread in the forum just a mouse click above this one titled "Workout Programs" for better responses.

[jfc0012]

Pretty solid workout. From your avi you look more experienced than me. You're chest day is nearly identical to mine.
Chest how I do it:
bb bench press 4x6
db incline bench press 4x8
db decline bench press 4x8
db Flies 4x10-12

I think you should do incline before decline because incline is a weaker lift, and your weight would be considerable lighter when doing flat and decline before it. I feel like you will get more out of it this way.
Repped.

[jamaatalcomilla]

legs seem a tad bit voluminous to me but if you can do all that all the good to you; i would put a little bit more focus on the triceps than the biceps on bi/tri day otherwise everything seems fine

[Blowmahheadoff]

DAY 1 - Legs

-6x10 Squats
-8x25 Calf Raises
-3x10 Leg Curls
-3x10 Thigh Abductor
-3x10 Hip Abductor
-3x10 Hamstring Curls

DAY 2 - Chest

-3x10 Incline Press
-3x10 Flat Press
-3x10 Decline
-3x10 Incline fly

DAY 3 - Back & Shoulders

-Wide grip Pull Ups (weighted)
-4x10 Deads
-3x10 V-bar pull downs
-3x10 Barbell Rows
-3x10 Barbell or Dumbell Shoulder Press
-3x10 Dumbell Front Shoulder Raises
-3x10 Rear Delt Raise

DAY 4 - Legs

-6x10 Squats
-8x25 Calf Raises
-3x10 Leg Curls
-3x10 Thigh Abductor
-3x10 Hip Abductor
-3x10 Hamstring Curls

DAY 5 - Biceps & Triceps

-3x10 Dumbell Bicep Curls
-3x10 Dumbell Hammer Curls
-3x10 Incline Dumbell Curls
-3x10 Tricep Dumbell Kickback
-3x10 Reverse Grip Tricep Pushdown
-3x10 Skull crushers

Ab Excercises are done in variation:
-Hanging Leg Raise
-Kneeling Cable Crunch
-Flat Bench Lying Leg Raise
-Ab Crunch Machine

Cardio is done every other day for 2-3 miles on the treadmill or outside.

Day 6 & 7 are off days.

I'm looking for help critiquing and improve my workouts. Opinions are welcome as well. Thanks!

Looks pretty solid. I changed a few things. I would probably swap 3 sets of back squats on your second leg day for 3 sets of front squats and probably do a different rep range (20-25).

[darscogre]

DAY 1 - Legs

-6x10 Squats
-8x25 Calf Raises
-3x10 Leg Curls
-3x10 Thigh Abductor
-3x10 Hip Abductor
-3x10 Hamstring Curls

DAY 2 - Chest

-3x10 Flat Bench Press
-3x10 Decline Bench Press
-3x10 Incline Bench Press
-3x10 Dumbel Flys

DAY 3 - Back & Shoulders

-Pull Ups
-3x10 Lat-Pull Down
-3x10 Barbell Rows
-4x10 Dead Lifts
-3x10 Barbell or Dumbell Shoulder Press
-3x10 Dumbell Front Shoulder Raises
-3x10 Rear Delt Raise

DAY 4 - Legs

-6x10 Squats
-8x25 Calf Raises
-3x10 Leg Curls
-3x10 Thigh Abductor
-3x10 Hip Abductor
-3x10 Hamstring Curls

DAY 5 - Biceps & Triceps

-3x10 Dumbell Bicep Curls
-3x10 Dumbell Hammer Curls
-3x10 Incline Dumbell Curls
-3x10 Tricep Dumbell Kickback
-3x10 Reverse Grip Tricep Pushdown

Ab Excercises are done in variation:
-Hanging Leg Raise
-Kneeling Cable Crunch
-Flat Bench Lying Leg Raise
-Ab Crunch Machine

Cardio is done every other day for 2-3 miles on the treadmill or outside.

Day 6 & 7 are off days.

I'm looking for help critiquing and improve my workouts. Opinions are welcome as well. Thanks!

I wouldnt do two different types of leg curls for hamstrings......stick with 1, and use stiff leg deadlift for your other exercise.
On shoulders you do front raises and rear laterals.......but no side laterals???? If anything, id ditch the front laterals and put in the side laterals
Also, for chest, i dont really see the need to do inclines, flat and declines. I tend to stick with 2 different presses per workout, but thats just me.

Also, when you take photo's of yourself.....try to refrain from the universal "im insecure so im gonna fold my arms and press my arms out to make them look bigger and people will be fooled" LOL

[mcbridea88]

Thanks I'll check it out.

Try posting this thread in the forum just a mouse click above this one titled "Workout Programs" for better responses.

[mcbridea88]

LoL that pic's from 08 It's probably time I change it.

I wouldnt do two different types of leg curls for hamstrings......stick with 1, and use stiff leg deadlift for your other exercise.
On shoulders you do front raises and rear laterals.......but no side laterals???? If anything, id ditch the front laterals and put in the side laterals
Also, for chest, i dont really see the need to do inclines, flat and declines. I tend to stick with 2 different presses per workout, but thats just me.

Also, when you take photo's of yourself.....try to refrain from the universal "im insecure so im gonna fold my arms and press my arms out to make them look bigger and people will be fooled" LOL

[nrowles]

Stiff Leg Deadlift for Hamstrings in addition to or instead of leg curls

Side Laterals for side delt

Tricep work seems a bit weak to me. Add Dips and close grip bench press

Possibly some direct work on traps?

Other than that, looks solid to me.