New year, new workout

[Winger_19]

Happy new year everyone. I ve decided to try and put together a new workout program for the new year. Any help would, or criticism, would be great. I been following a few diffrent programs and have seen some good gains, but nothing spectacular. I find it hard to keep a lot of weight, beacuse I play a lot of high level hockey and rugby during the summer. My dieting has been ok, but no that great. My vices are m & M and coffee, and beer on weekands.

Workout 2006

Monday Chest & Back

1) warm up = triset= push ups x 30
Pushups on swiss ball x15
T Pushups x 10
2) Bench Press 3x12,12,6 / alternate days with DB press
superset with wide grip pullups, 3xfailure

3) DB incline press 3x12 / alt with incline swiss ball push up 3x20

4) Decline Bench Press 2x 15 / alt pull overs

5) pec dec flyes 3x12/ alt with cable flyes 3x 12

back

1) reverse grip lat pulldown 3x12 / alt with lat pulldown
2) bb rows 3x12 / t bar rows
3) close grip rows 3 x12/alt with cg chins
4) cable rows 3 x 12 /alt with db rows
5) behind the neck lat pull down 1 x 20

abs
2x30 crunches
50 swiss ball crunches
30 reverse crunches
20 mins treadmill

Tuesday Cardio

20 minutes tread mill
20 bike

Wednesday = arms

warm up 1x20 bb curls
warm up cg push ups 1x30

db curls 3x12
hammer curls 3x12
french press 3x12 super set with incline curls 3x8
pressdowns 3x12
dips 3x12
2x 21's= 1st 7 reps cg half curls/ 2nd reverse grip curls/ 3rd wgrip curls

abs
2x 15 jackknifes
30 crunches
30 side crunches

Alternate wednesday
circuits/ trisets

set 1=2x12 incline curls
hammer curls
dips
set 2= 2x12 pressdowns
cg bench
machine preacher curls

Thursday = legs

warm up body weight squats 1x50

squats 3x10 /alt with leg curls
leg press 3x12 /alt with bb step up
deadlift 3x10/alt with single leg deads or good morinings

Friday = shoulders

db shoulder press 3x12 /alt with military press
lateral raise 3x12 /alt with behind neck press
front db raise 3x12 /alt with plate raise
upright rows3x12 superset with shrugs

Cardio

20 mins treadmill
20 bike

Sat and sun off

pre workout meal: yogurt or granola bar
post workout: whey protein shake with blue berries and oatmeal

supplements: purple k creatine/ nitro oxdie/ vitamin b and c/ two pills each morning of Flax seed/ 1 pill each morning of salomon oil/ two pills of gluecosmine

Main Food: yougurt, oatmeal, blueberries, whole wheat bread, peanut butter, chicken.

Anyhelp would be great. TAke care and all the best in the new year

cheers

[Winger_19]

anyhelp would be great

[RipStone]

IMO each workout has way too many exercises and sets. I would cut this down and focus your workout around exercises such as bench press, bent over BB rows, pullups, squats, deadlifts, and overhead press. Make these exercsies the core of your routine and then add a few other exercises to supplement those core lifts.

[Winger_19]

thanks for the advice. The alternate days ara a seperate workout, to switch things, so I dont hit a rut. Thanks

cheers