Critique My Workout!!!!! Anabolic Diet and Volume

[scrace]

I'm starting the anabolic diet, weekdays 60% fat, 30% protein, and 10% carbs (no more than 30grams a day), weekends 60% carbs, 30% protein, and 10% fat.

I'm eating about 3400-3600 calories a day, im looking for a lean bulk.

mon - CHEST

* Flat Bench Press 4x8 sets
* Incline Bench Press 4x8 sets
* Flat Dumbell Press 2x10 sets
* Cable Flys 4x10 sets
* Dips 4x15 sets

tues - BACK

* Deadlift 4x8 sets
* Tbar Rows 4x10 sets
* Lat Pulldown 4x10 sets
* Cable Rows 4x10 sets
* Bent Over Dumbell Rows 4x8 sets

wed - rest

th - LEGS

* Squats 4x8 sets
* Leg Curl 4x12 sets
* Leg Press 4x10 sets
* Leg Extensions 4x12 sets
* Hack Squat Calf Raises 4x10 sets
* Seated Calf Raises 4x15 sets

fri - SHOULDERS

* Military Press 4x10 sets
* Front Lateral Raises 4x10 sets
* Bent Over Rear Lateral Raises 4x10 sets
* Upright Rows 4x10 sets
* DB Shurgs 4x10 sets

sat - ARMS

* Tricep Extensions 4x10 sets
* Skullcrushers 4x10 sets
* Close Grip Bench 4x8 sets
* Overhead Extensions 4x10 sets
* Dumbell Curls 4x10 sets
* EZ bar Curls 4x10 sets
* Barbell Curls 4x8 sets
* Cable Curls Burnout 1 set

sun - rest

Lots of volume because my body is no longer responding to the first workout.
I'll be doing abs every other day to finish up the workout with 3x30 crunches, 3x25 leg extensions, weighted cable crunches 3x20, and working each split once a week with swimming/surfing on the off days.

what do you think?

[bpplates]

if you wanna do a split you cant have that much volume...try this...

day 1-chest/triceps
flat bench press 4x8
2 chest assitance exercises 3x8
2 tricep assistance exercises 3x8
weighted situps

day 2-back/biceps
deadlifts 4x8
weighted pullups 3x8
bent over rows 3x8
biceps curls 3x8

day 3-legs
squats 4x8
quads 3x8
hamstrings 3x8
glues 3x8
calf raises

day 4-shoulders and traps
military press 4x8
side dumbbell raises 3x8
bent over lat raises 3x8
vertical upright row 3x8
dumbbell shrugs 3x8

[LoveANurse]

how do you plan to get these macros. post diet remember lots of other options for a non responding body

[scrace]

if you wanna do a split you cant have that much volume...try this...

day 1-chest/triceps
flat bench press 4x8
2 chest assitance exercises 3x8
2 tricep assistance exercises 3x8
weighted situps

day 2-back/biceps
deadlifts 4x8
weighted pullups 3x8
bent over rows 3x8
biceps curls 3x8

day 3-legs
squats 4x8
quads 3x8
hamstrings 3x8
glues 3x8
calf raises

day 4-shoulders and traps
military press 4x8
side dumbbell raises 3x8
bent over lat raises 3x8
vertical upright row 3x8
dumbbell shrugs 3x8

first your a noob and dont post ever again with that bull****

[scrace]

how do you plan to get these macros. post diet remember lots of other options for a non responding body

diet,

calories a day between 3400-3600

Meats, Cheese, and eggs.

Weekends anything i want, mostly carbs.

supplement stack:

pre-workout
-BCAAs
-whiteflood
-creatine monohydrate

during workout
-purplewraith

post workout
-cellmass
-BCAAs

Before bed
-Whey Protein

[bpplates]

diet,

calories a day between 3400-3600

Meats, Cheese, and eggs.

Weekends anything i want, mostly carbs.

supplement stack:

pre-workout
-BCAAs
-whiteflood
-creatine monohydrate

during workout
-purplewraith

post workout
-cellmass
-BCAAs

Before bed
-Whey Protein

lol your telling me my suggestions are bull**** when you take all those ****ty supplements?
you only need whey/creatine for basic supps. if you want you can add dextrose. go ahead and waste your money on ****ty creatine supps.

[scrace]

lol your telling me my suggestions are bull**** when you take all those ****ty supplements?
you only need whey/creatine for basic supps. if you want you can add dextrose. go ahead and waste your money on ****ty creatine supps.

tool, did you not understand my first reply.... shhhhh

[scrace]

can i get some ****in input?

[Lothur]

I have no experience with splits but...
You may want to add in some side/lateral/whatever raises for shoulders because you're only hitting the anterior/posterior heads.
I would do more hamstrings/glutes for legs. Maybe take out the leg extensions or leg presses and add in a stiff-leg deadlift or RDL.
You could alternate between bicep/triceps exercises instead of all exercises for the triceps first then the biceps. And maybe take out one exercise for both bicep/triceps on arms day. You don't need 8 exercises for arms and 6 for legs with 3 being quad dominant and 2 calf dominant. You probably don't need the cable curl burnout set or the extension.

And from experience with the Anabolic Diet, keep the big muscles early in the week (legs, back, chest) and small muscles later. So what you have looks fine. I personally would like legs Monday, but Thursday would probably be fine.

But like I said, I have no experience with splits, this is off the top of my head.

[scrace]

I have no experience with splits but...
You may want to add in some side/lateral/whatever raises for shoulders because you're only hitting the anterior/posterior heads.
I would do more hamstrings/glutes for legs. Maybe take out the leg extensions or leg presses and add in a stiff-leg deadlift or RDL.
You could alternate between bicep/triceps exercises instead of all exercises for the triceps first then the biceps. And maybe take out one exercise for both bicep/triceps on arms day. You don't need 8 exercises for arms and 6 for legs with 3 being quad dominant and 2 calf dominant. You probably don't need the cable curl burnout set or the extension.

And from experience with the Anabolic Diet, keep the big muscles early in the week (legs, back, chest) and small muscles later. So what you have looks fine. I personally would like legs Monday, but Thursday would probably be fine.

But like I said, I have no experience with splits, this is off the top of my head.

yea the exercises are not listed in order i do them

but thanks

[mossman8235]

the 5 day you posted looks good because of that rest day between back and legs. if you want to condense everything into 5 straight days, try going:

mon- chest
tues- legs
wed- arms
thurs- shoulders
fri- back

limit shoulder day to 2 working sets per exercise.