Critique my Workout Regiment

[FloridaWarrior]

Monday

Chest (Heavy)-

Bench Press (Compound Movement) 4 x 12
DB Press 4 x 12
Incline Press 3 x 10
Machine Flies 4 x 12
Decline Dumbbell Press 3 x 10

Shoulder -

Overhead Press (Compound Movement) 4 x 10
Shoulder Press 3 x 10
Lateral Raises 3 x 10
Front Raises 3 x 10
Plate Raises 3 x 10

Cardio -

1 Hour and a Half of Swimming Laps (No Breaks)


Tuesday

Bicep -

Preacher Curl - 3 x 10 (Standing)
Preacher Curl - 3 x 10 (Sitting)
Sitting Dumbbell Curls - 3 x 10
Isolation Curls - 3 Sets of 10
-Regular Curl
-Hammer Curl
- Reverse Grip

Finish off with Pull Ups

Tricep -

Pull Down 3 x 10
Over The Head Tricep extension (Don't know the correct name) 3 x 10
Skull Crushes 3 x 10
Dips 3 x 10

Abs Exercises

Wensday

Cardio - 2 Hours of Swimming (No Breaks)


Thursday -

Chest (Moderate)

Bench Press (Compound Movement) 4 x 12
DB Press 4 x 12
Incline Press 3 x 10
Machine Flies 4 x 12
Decline Dumbbell Press 3 x 10

Shoulders -

Overhead Press (Compound Movement) 4 x 10
Shoulder Press 3 x 10
Lateral Raises 3 x 10
Front Raises 3 x 10
Plate Raises 3 x 10



Friday

Legs

Squat (Compound) 4 x 10
Deadlift (Compound) 4 x 10

Biceps

Preacher Curl - 3 x 10 (Standing)
Preacher Curl - 3 x 10 (Sitting)
Sitting Dumbbell Curls - 3 x 10
Isolation Curls - 3 Sets of 10
-Regular Curl
-Hammer Curl
- Reverse Grip

Finish off with Pull Ups

Abs

Cardio

2 Hours of Swimming (No Breaks)


Saturday

Back and Cardio

Sunday

Rest



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I am incorporating Compound Movements into all my workouts.

1. I have already been seeing some gains on part of this regiment (Chest and recently arms), I started 8-9 Months, ago and i am much more muscular.
2. Diet is alright, I have cut out all fatty foods and sugars
3. Water Water Water
4. Any Suggestions?

[spiderman997]

50 sets a week for arms

4 for legs

OH YOU.

[FloridaWarrior]

50 sets a week for arms

4 for legs

OH YOU.

- Am i doing good exercises for Chest and Arms/Shoulders?
- What are some good exercises for Legs?

I feel bad i neglect them.

[spiderman997]

- Am i doing good exercises for Chest and Arms/Shoulders?
- What are some good exercises for Legs?

I feel bad i neglect them.

Your whole routine is strange. You work your triceps 3 days in a row, and then never again for the rest of the week. I would honestly just scrap it and do something like
day 1 chest / triceps / shoulders
day 2 back / biceps
day 3 legs + whatever accessory work you feel like doing
day 4 off
day 5 repeat day 1

so on and so forth.

[FloridaWarrior]

Your whole routine is strange. You work your triceps 3 days in a row, and then never again for the rest of the week. I would honestly just scrap it and do something like
day 1 chest / triceps / shoulders
day 2 back / biceps
day 3 legs + whatever accessory work you feel like doing
day 4 off
day 5 repeat day 1

so on and so forth.

M - Chest, Shoulders, Triceps
T - Bicep/Back
W - Legs/Abs
Th - Off?
F - Chest, Shoulders, Triceps
Sat - Bicep/Back
Sunday - Legs/Abs


---

Are my Rep ranges (10-12) good for someone who is looking to get some mass, but get lean/cut than look like Arnold in the long run.

Thank you for the good advice, Although i have been at the Gym for 8 months, I had not mastered/ understood and kept a consistent workout until a month ago, i have made some good gains on my arms.

I understand the Chest/Sh/Tricep and Bicep Workouts, but Back and Legs (Only 1 squat rack at a busy gym) confuse me, and that is why i have avoided them in the past.

Thank you for taking the time to answer, Repped.

[spiderman997]

You have the split right, and a 10-12 rep range is fine.

Good leg movements:
Squat
Leg press
Leg extension
Leg curl
Hack squat
Barbell lunges
Barbell split squats

Good back movements:
Deadlifts
Chin-ups
Lat pulldowns
Barbell rows
Cable rows
Dumbbell rows
Barbell pullovers
Stiff leg deadlifts

I'm sure from that list you can pick out enough to make a decent routine.

[FloridaWarrior]

You have the split right, and a 10-12 rep range is fine.

Good leg movements:
Squat
Leg press
Leg extension
Leg curl
Hack squat
Barbell lunges
Barbell split squats

Good back movements:
Deadlifts
Chin-ups
Lat pulldowns
Barbell rows
Cable rows
Dumbbell rows
Barbell pullovers
Stiff leg deadlifts

I'm sure from that list you can pick out enough to make a decent routine.

Thank You Very Much.

One last question, I heard swimming helps define your shoulders, is that somewhat correct? that is why i picked it as a form of cardio.

[spiderman997]

Thank You Very Much.

One last question, I heard swimming helps define your shoulders, is that somewhat correct? that is why i picked it as a form of cardio.

Eh. Maybe if you are really skinny. For someone who lifts regularly heavy shoulder exercises will be much better than swimming will be.

[townes]

I don't know you personally, and all I've ever had is just advice. I consider myself a pretty serious person when it comes to exercise. I'll do whatever it takes whether or not I want to do it. But swimming NONSTOP, no breaks, no grabbing the ledge of the pool, for anything more than an hour sounds absolutely terrible if not impossible. US NAVY SEALS as part of BUDS training, and one of many many drills and tests, have to wade in water for one hour. Not even swim, but wade. And those guys are some hard mother ****ers. If you're that much of a badass, respect. But, dude that just sounds terrible. If you're swimming because you like to swim or you don't mind it, OK. But, if your swimming is the main source of cardio you're getting, might I humbly suggest an easier form of cardio like 15-30 hard minutes of running, treadmilling, or cycling. But hey, *see signature*. besides that your routine looks great. Keep up the good work!

[FloridaWarrior]

I don't know you personally, and all I've ever had is just advice. I consider myself a pretty serious person when it comes to exercise. I'll do whatever it takes whether or not I want to do it. But swimming NONSTOP, no breaks, no grabbing the ledge of the pool, for anything more than an hour sounds absolutely terrible if not impossible. US NAVY SEALS as part of BUDS training, and one of many many drills and tests, have to wade in water for one hour. Not even swim, but wade. And those guys are some hard mother ****ers. If you're that much of a badass, respect. But, dude that just sounds terrible. If you're swimming because you like to swim or you don't mind it, OK. But, if your swimming is the main source of cardio you're getting, might I humbly suggest an easier form of cardio like 15-30 hard minutes of running, treadmilling, or cycling. But hey, *see signature*. besides that your routine looks great. Keep up the good work!

My Intentions all along, was to put on mass and get stronger, and get a clean cut look like, like what you have, but a little bigger shoulders and arms. That is what i have been aiming for, a look like yours with a six pack. I have made some good gains. I tried doing SS, but i did not feel like i was getting the same workout, that was geared more to powerlifters. I have watched all the youtube videos (Twin Muscle, Scott Herman, Lee Hayem, Victor) and read most of the stickies on here.

Mind i ask, what has been your workout regiment? As i have just graduated High School and is looking to achieve somewhat of that look before college.

Thanks for the Advice guys, this site along with you guys is like the advanced guide for idiots (doh) to body building.