Need some advice

[teenguyusa]

Was gonna try this workout, lemme know what you think..

Monday - Chest / Abs
BB Bench Press 1 x 10-12
BB Bench Press 3 x 6-8
BB Incline Bench 2 x 6-8
BB Decline Bench 2 x 6-8
Pec Dec Flys 2 x 8-10

Cable Crunches 8 x 20 seconds of crunching.. 10 sec rest
Hanging Leg Raises 8 x 20 seconds of raising.. 10 sec rest
Decline Crunchs 4 sets of 15


Tuesday - Shoulders
BB Shrugs 3 x 8
Rev BB Shrug 1 x 10
Front Raise 2 x 8
Front Raise 2 x 10
Lat Raise 3 x 10
Delt Raise 2 x 10
DB Shrug Burnout Set

Wednesday - Legs
Squats 4 x 8
Front Squat 4 x 10
Lunges 3 x 10
Leg Press 4 x 15
Leg Press 1 x 50+
DB Calf Raises 3 x 10/Fail/Fail (Drop Set)

Thursday - Back
Pullups/Deadlifts 10 x 10
Pulldowns on T-Bar 4 x 12/10/8/6
Bent Over Rows 5 x 12/10/10/8/8
Upright Row 3 x 12/10/8

Friday - Arms / Abs
Preacher Curls 3 x 12/10/10
Standing DB Alt Curls 2 x 10
Incline Bench Lying Hammer Curls 4 x 10/10/10/8
Skull Crushers 4 x 12
Tricep Pushdowns 5 x 12/10/8/Fail/Fail (Dropset)
Tricep Extensions Smith Machine 1 set til failure

Bicycle Crunches 8 x 20 sec alt sides, 10 sec rest
Rev Crunches 8 x 20 sec of same
Regular Crunches 4 sets of same

Sat - Cardio.. 3 miles on treadmill, some bicycling.. and pickup games of bball

Sunday - rest

[ToshiroMifune]

Originally Posted by teenguyusa

Was gonna try this workout, lemme know what you think..

Monday - Chest / Abs
BB Bench Press 1 x 10-12
BB Bench Press 3 x 6-8
BB Incline Bench 2 x 6-8
BB Decline Bench 2 x 6-8
Pec Dec Flys 2 x 8-10

Cable Crunches 8 x 20 seconds of crunching.. 10 sec rest
Hanging Leg Raises 8 x 20 seconds of raising.. 10 sec rest
Decline Crunchs 4 sets of 15


Tuesday - Shoulders
BB Shrugs 3 x 8
Rev BB Shrug 1 x 10
Front Raise 2 x 8
Front Raise 2 x 10
Lat Raise 3 x 10
Delt Raise 2 x 10
DB Shrug Burnout Set

Wednesday - Legs
Squats 4 x 8
Front Squat 4 x 10
Lunges 3 x 10
Leg Press 4 x 15
Leg Press 1 x 50+
DB Calf Raises 3 x 10/Fail/Fail (Drop Set)

Thursday - Back
Pullups/Deadlifts 10 x 10
Pulldowns on T-Bar 4 x 12/10/8/6
Bent Over Rows 5 x 12/10/10/8/8
Upright Row 3 x 12/10/8

Friday - Arms / Abs
Preacher Curls 3 x 12/10/10
Standing DB Alt Curls 2 x 10
Incline Bench Lying Hammer Curls 4 x 10/10/10/8
Skull Crushers 4 x 12
Tricep Pushdowns 5 x 12/10/8/Fail/Fail (Dropset)
Tricep Extensions Smith Machine 1 set til failure

Bicycle Crunches 8 x 20 sec alt sides, 10 sec rest
Rev Crunches 8 x 20 sec of same
Regular Crunches 4 sets of same

Sat - Cardio.. 3 miles on treadmill, some bicycling.. and pickup games of bball

Sunday - rest

Looks good, although, me personally, I don't like the idea of isolation muscle workouts everyday. Maybe a full body workout EOD?

[teenguyusa]

k i might try that.. thanks

[DavisForman]

I don't personally like splits like that, but if they work for you, a few things I would suggest.

No presses on shoulder day?

10x10 for deadlifts? Are you serious man? That will destroy you.

Why do so many of your exercises have really odd set/rep ranges? Stick to 3x8 on the big lifts, and maybe 3x12 for the real small muscle groups like traps, forearms, calves.

And your leg day needs more ham work. Every one of those exercises primarily works your quads, hams secondary. Your at serious risk of tearing your hamstring by doing that.

[teenguyusa]

Originally Posted by DavisForman

I don't personally like splits like that, but if they work for you, a few things I would suggest.

No presses on shoulder day?

10x10 for deadlifts? Are you serious man? That will destroy you.

Why do so many of your exercises have really odd set/rep ranges? Stick to 3x8 on the big lifts, and maybe 3x12 for the real small muscle groups like traps, forearms, calves.

And your leg day needs more ham work. Every one of those exercises primarily works your quads, hams secondary. Your at serious risk of tearing your hamstring by doing that.

thanks man, i go light on the deadlifts too.. like a few sets of 95 for 2, 135 for 4, then 185 for 2, and 225 for 2.. or i'll do pullups which have really made my deadlift go up, and deadlift makes my pullups go up... i try to change it up a lot and never do the same routine more than twice