Critique my workout please! Will REP for responses!

[Matt104]

4 Day split

Monday

Abs

Hanging Leg Raise: 2x10
Kneeling Cable Crunch: 2x10
Reverse Crunch: 2x10
Ab Crunch on Ball: 2x10

Back/Tri's

Pull up 5x5 (30s rest)
Lying T-bar row 3x10
Skull Crushers 3x10
One arm dumbell row 3x10
Lat Pull down 3x10
Decline Close grip bench 3x8




Tuesday

Abs (Obliques)

Dumbbell Side Bend 2x10
Crunch Twist 2x10
Dumbbell Side Bend 2x10 (Other side)
Decline Twisting Ab Crunch 2x10

Shoulders

Bar military press 3x8
Bar upright row 3x8
Dumbbell lateral raise 3x8
Barbell front raise 3x8
Shrug 3x10




Wednesday

Off/rest. 60 min. cardio between Elliptical/Treadmill/Stair climber (20 min each)





Thursday

Abs (Obliques)

Dumbbell Side Bend 2x10
Crunch Twist 2x10
Dumbbell Side Bend 2x10 (Other side)
Decline Twisting Ab Crunch 2x10

Chest/Bi’s

Bench 3x8
Incline Dumbbell curl 3x10
Dumbbell incline 3x8
Pec Deck/Butterfly 3x10
Push ups 5x10 (30s rest in between)
Standing Biceps Curl 3x10





Friday

Abs

Hanging Leg Raise: 2x10
Kneeling Cable Crunch: 2x10
Reverse Crunch: 2x10
Ab Crunch on Ball: 2x10

Legs

Squat 3x10
Dumbbell Lunge 3x10
Calf Raise 3x10
Dead Lift 3x10
Hamstring curl 3x10

[Jhalf]

How come you don't do Back, tries, bis, shoulders, legs, and chest everyday too?

not srs... abs need rest like everything.

Also, I like shoulders on mond then chest on thurs to give them more rest. you could switch your shoulder/back days.

[Matt104]

How come you don't do Back, tries, bis, shoulders, legs, and chest everyday too?

not srs... abs need rest like everything.

Also, I like shoulders on mond then chest on thurs to give them more rest. you could switch your shoulder/back days.

I actually got the workout from BB.com. It's supposed to be 4 sets but I cut it down to two because I thought it was way too much. I don't know if I'm going to keep the ab workout in - I may try something else. It supposedly targets different muscles each day so it's OK to do 4 times a week. (I think...)

[joechow]

As mentioned before, your abs need rest like any other muscle, so don't work them out on consecutive days.

If you are set on a four day split, I suggest doing something similar to the GST workout program. A day for each of the following: Squat, Lift, Pull, Press.

If not, I would edit yours to make back and bi on the same day as well as chest and tri.

[tonni]

4 Day split

Monday

Abs

Hanging Leg Raise: 2x10
Kneeling Cable Crunch: 2x10
Reverse Crunch: 2x10
Ab Crunch on Ball: 2x10

Back/Tri's

Pull up 5x5 (30s rest)
Lying T-bar row 3x10
Skull Crushers 3x10
One arm dumbell row 3x10
Lat Pull down 3x10
Decline Close grip bench 3x8




Tuesday

Abs (Obliques)

Dumbbell Side Bend 2x10
Crunch Twist 2x10
Dumbbell Side Bend 2x10 (Other side)
Decline Twisting Ab Crunch 2x10

Shoulders

Bar military press 3x8
Bar upright row 3x8
Dumbbell lateral raise 3x8
Barbell front raise 3x8
Shrug 3x10




Wednesday

Off/rest. 60 min. cardio between Elliptical/Treadmill/Stair climber (20 min each)





Thursday

Abs (Obliques)

Dumbbell Side Bend 2x10
Crunch Twist 2x10
Dumbbell Side Bend 2x10 (Other side)
Decline Twisting Ab Crunch 2x10

Chest/Bi’s

Bench 3x8
Incline Dumbbell curl 3x10
Dumbbell incline 3x8
Pec Deck/Butterfly 3x10
Push ups 5x10 (30s rest in between)
Standing Biceps Curl 3x10





Friday

Abs

Hanging Leg Raise: 2x10
Kneeling Cable Crunch: 2x10
Reverse Crunch: 2x10
Ab Crunch on Ball: 2x10

Legs

Squat 3x10
Dumbbell Lunge 3x10
Calf Raise 3x10
Dead Lift 3x10
Hamstring curl 3x10

way to much ab work and the rest is terrible ... read the stickies or go here http://www.ironaddicts.com/forums/index.php and get on a structured program that is simple with compound lifts and more rest built in like a 3 day split...

[joechow]

way to much ab work and the rest is terrible ... read the stickies or go here and get on a structured program that is simple with compound lifts and more rest built in like a 3 day split...

This

[martial-man420]

I'm sure it would be useful if you gave more information about you such as previous training experience, diet ect...

But yeah I#d say definately too much ab work. If you're working them out everyday they will continously be fatigued. This will effect your other big compounds such as squat ect if the abs are too fatigued to perform them correctly.