Just re-worked my routine - critique please (reps of course)

[HairyScandinavian]

Just got done re-doing things and adding a little change up to some the 2x/week exercises (in bold) so I'm not doing the same exact exercise every time. I probably have too many exercises but I like them all so kinda having a hard time cutting any out. I also superset 2-3 exercises to save time and fit my workout into about 45 minutes and each set or superset has 60 second rest in between. This is just variations of what I've been doing and it's been working well it seems, but if there are any recommendations or anything please feel free to jump on it because I am fairly inexperienced at this other than some high school football lifting done a long time ago.

First the Chest/Back/Shoulders on Monday & Thursday

Monday

1) Bench - BB flat - 5x5-6 with 60 seconds rest between each set

-Rest- however long it takes to setup the next superset

Superset 3x8-10 with 60 seconds rest between each set
1) Shoulder Press (lever)
2) Shrug
3) Hi Row (lever)

-Rest- however long it takes to setup the next superset

Superset 3x7-10 with 60 seconds rest between each set
1) Inc DB Press
2) DB Side Raise

-Rest- however long it takes to setup the next superset

Superset 3x8-10 with 60 seconds rest between each set
1) Cable Standing Fly
2) Chins (wide grip, palms away)

-Rest- however long it takes to setup the next superset

Superset 3x8-10 with 60 seconds rest between each set
1) Bent Over Row
2) Dip
3) DB Fly - Incline

Thursday

1) Bench - BB flat - 5x5-6 with 60 seconds rest between each set

-Rest- however long it takes to setup the next superset

Superset 3x8-10 with 60 seconds rest between each set
1) Shoulder Press (DB)
2) Shrug
3) Hi Row (lever)

-Rest- however long it takes to setup the next superset

Superset 3x7-10 with 60 seconds rest between each set
1) Inc DB Press
2) DB Front Raise

-Rest- however long it takes to setup the next superset

Superset 3x8-10 with 60 seconds rest between each set
1) Cable Standing Fly
2) Lat Pulldown

-Rest- however long it takes to setup the next superset

Superset 3x8-10 with 60 seconds rest between each set
1) Seated Row
2) Dip
3) DB Fly - Flat

Second is Legs/Abs/Arms on Tuesday & Friday

Tuesday

1) Squat - 3x8-10 with 90 seconds rest between each set

-Rest- however long it takes to setup the next superset

Superset 3x8-10 with 60 seconds rest between each set
1) Tricep Extension Standing
2) Hammer Curl
3) Ab Crunch Machine (3x20)

-Rest- however long it takes to setup the next superset

Superset 3x8-10 with 60 seconds rest between each set
1) Standing Calf Raise
2) EZ Bar Curl
3) Leg Curl

-Rest- however long it takes to setup the next exercise

Power Clean - 3x5-8 with 90 seconds rest between each set

If time allows:
1) Seated Tricep Extension 3x8-10 with 60 seconds rest between each set

Friday

1) Dead Lift - 3x5-8 with 90 seconds rest between each set

-Rest- however long it takes to setup the next superset

Superset 3x8-10 with 60 seconds rest between each set
1) Skull Crushers
2) Reverse Curls
3) Lever Twist

-Rest- however long it takes to setup the next superset

Superset 3x8-10 with 60 seconds rest between each set
1) Standing Calf Raise
2) DB Curl
3) Leg Curl

-Rest- however long it takes to setup the next exercise

1) Power Clean - 3x5-8 with 90 seconds rest between each set

If time allows:
1) Seated Tricep Extension 3x8-10 with 60 seconds rest between each set

Here is some information requested from the sticky above if it helps.

Your age:
31

Your height and weight:
6'1 & 223

Your Body fat %:
29% at last checked

How long you have been training (seriously!):
few months

Your goals (Lose weight, gain weight, improve weak points etc etc)
hypertrophy and strength, also need to lose some fat but not so concerned with that as it's happening by itself already.

A breakdown of your current routine:
See above

How long you have been on this same routine:
Finally just added everything in, been building up slow adding 1 exercise each week. Changed to different exercises here and there, but same basic muscles worked.

Have you made gains on this routine, and if so in what way:
Yes, visual growth in most areas and all exercise weights and/or reps consistently increase each week.

What is your diet like:
Lot of chicken breasts and oatmeal, brown rice, protein shakes and bars for snacks. Due to work I only do 3 meals a day, but snack on beef jerky or bars/shakes a few hours before and after lunch (workout on lunch break) or if I'm lucky I'll have some egg whites with me.

Have / are you taking any supplements and/or anabolic agents (optional):
MRP shakes post workout, protein shake pre workout some times but not often, also some cheap creatine monohydrate and some n02 black samples a friend gave me just to try out (not planning on purchasing the n02 when the samples are gone), and GNC mega men multi. Just arrived but have not used yet: Green MAGnitude, ON Whey, and Animal Pak.

[ophidian]

If it were me, I would look at your leg exercises. You have a lot more total reps for all other body parts. You also have a lot of machine exercises where compounds are available, ie leg curl vs stiff legged deadlift. Adding more leg exercises would probably help with the fat loss since you directly burn more calories. Otherwise I don't really have any suggestions.

Regards,
Chris

[HairyScandinavian]

Hmm, yeah I guess you're right the balance of exercises is a little off. It's just with the Squats/Deads and Power Cleans I'm pretty much spent in a hurry. I like machines because they're quick and I work out on my lunch break so have to haul ass through the routine, but I have been slowly replacing the machines as I go along and will continue to do so.

[olinerules87]

deads and power cleans and leg curls will all hit the hammies really good so I think you are fine there, but your only quad dominant leg exercise is squats once. you need to add another quad exercise (not leg extensions) to your deadlift day, maybe step ups or lunges with short strides (to emphasize quads more)

then I counted 11 upper body exercises each day., a little high IMO.

stick with 2 compound pushes, 2 compund pulls, and 2-3 isos (for arms- take them off leg day)
you are just doing so much more than you need to.
more does not always equal better

[HairyScandinavian]

Thanks for the detailed response.

Originally Posted by olinerules87

deads and power cleans and leg curls will all hit the hammies really good so I think you are fine there, but your only quad dominant leg exercise is squats once. you need to add another quad exercise (not leg extensions) to your deadlift day, maybe step ups or lunges with short strides (to emphasize quads more)

How about just doing Squats on both days instead of just that one?

Originally Posted by olinerules87

then I counted 11 upper body exercises each day., a little high IMO.

Yep, definitely too many but I like each one of them so having trouble cutting any out. I guess the Dips and Shrugs will be the first things I would cut out, been thinking about it for a while now.

Originally Posted by olinerules87

stick with 2 compound pushes, 2 compund pulls, and 2-3 isos (for arms- take them off leg day)
you are just doing so much more than you need to.
more does not always equal better

Seems like good advice, thanks.

[juice1348]

The program looks very solid, I feel, but its going to be all about keeping the intensity level high. Let us know how it works out!

[olinerules87]

Originally Posted by justletmein

Thanks for the detailed response.



How about just doing Squats on both days instead of just that one?

sure if you can squat and deadlift on the same day go for it. I'd say front squats on deadlift day would be good because it uses less back

Originally Posted by justletmein

Yep, definitely too many but I like each one of them so having trouble cutting any out. I guess the Dips and Shrugs will be the first things I would cut out, been thinking about it for a while now.



Seems like good advice, thanks.

I don't think you need shrug at all for sure, deadlifts will take care of your traps

[liGymRatt]

I'm not a big fan of doing body parts more then once in a week... but see how it goes... i think your strength will go up but as for size, well you just better keep the calories high.

[HairyScandinavian]

I did Monday's routine today because I had to skip Mon/Tue workouts due to a bad sunburn. I ended up cutting out the Dips and Shrugs and didn't superset anything with the BO Rows, so it looked like this. Overall felt pretty good and I had lots of tired muscles, but didn't break a hard sweat or feel the cardio pumping like it usually does.

1) Bench - BB flat - 5x5-6 with 60 seconds rest between each set

-Rest- however long it takes to setup the next superset

Superset 3x8-10 with 60 seconds rest between each set
1) Shoulder Press (lever)
2) Hi Row (lever)

-Rest- however long it takes to setup the next superset

Superset 3x7-10 with 60 seconds rest between each set
1) Inc DB Press
2) DB Side Raise
3) DB Fly - Incline <---this was killer supersetted with the Inc DB Press

-Rest- however long it takes to setup the next superset

Superset 3x8-10 with 60 seconds rest between each set
1) Cable Standing Fly
2) Chins (wide grip, palms away)

-Rest- however long it takes to setup the next superset

Superset 3x8-10 with 60 seconds rest between each set
1) Bent Over Row

[Chris@UGA]

I'd add leg presses on the day that doesn't have squats. Those really kill my quads.

I'm squatting, SLDL'ing, and leg pressing 3 times a week with no problems so far. I just go light on the middle day. My legs are lagging and I'm trying to remedy that.

[HairyScandinavian]

Originally Posted by Chris@UGA

I'd add leg presses on the day that doesn't have squats. Those really kill my quads.

I'm squatting, SLDL'ing, and leg pressing 3 times a week with no problems so far. I just go light on the middle day. My legs are lagging and I'm trying to remedy that.

Thanks. I think I'm gonna end up doing Squats both days though.