New 4-Day Split! Please Critique

[TechGuy]

Here is my new work routine I just finished building. Does this look OK? Am I working out the proper body parts each day, or am I combining wrong parts here? (Take it easy on me.... im a n00b)


Monday / Workout 1 – Chest, Biceps, & Forearms

Chest
1.) Dumbbell Bench Press
2.) Incline Dumbbell Press
3.) Dumbbell Fly
4.) Bent-Arm Dumbbell Pullover

Biceps
1.) Standing One-arm Dumbbell Curl over Incline Bench
2.) Dumbbell Alternate Bicep Curl
3.) Hammer Curl
4.) Concentration Curl

Forearms
1.) Seated Dumbbell Palms-Up Wrist Curl
2.) Standing Dumbbell Reverse Curl
3.) Seated Dumbbell Palms-Down Wrist Curl



Tuesday / Workout 2 – Abs & Legs

Abs
1.) Dumbbell Side Bend
2.) Weighted Dumbbell Crunch
3.) Decline Oblique Crunch

Legs
1.) Standing Leg Curl (hamstrings)
2.) Lying Leg Curl (hamstrings
3.) Calf Press on Leg Press Machine (calves)
4.) FINDING ANOTHER WORKOUT FOR CALVES


Wednesday – Cardio & Sit-ups


Thursday / Workout 3 – Shoulders & Traps

Shoulders
1.) Seated Dumbbell Press *
2.) Arnold Dumbbell Press *
3.) Side Lateral Raise
4.) Front Dumbbell Raise

Traps
1.) Dumbbell Shrug *
2.) Standing Dumbbell Upright Row *



Friday / Workout 4 – Back and Triceps

Back
1.) One-arm Dumbbell Row (2x)
2.) Stiff-legged Dumbbell Dead-lift (2x)

Triceps
1.) Tricep Dumbbell Kickback
2.) Lying Dumbbell Tricep Extension
3.) Tate Press
4.) Decline Dumbbell Tricep Extension



Saturday – Cardio & Sit-ups

Sunday – Rest or Cardio & Sit-ups

[Hola Bola]

How many sets per exercise are you doing?

[big matt]

How many sets per exercise are you doing?

that is the BIGGEST QUESTION!!
lets say you do 4sets of 8-10 thats is give or take 30 sets PER DAY
if u can do that then its fine!! i dont do anymore than 24 sets a day.
GIVE IT A SHOT!! see what happens. just don't over train

[RU4A69]

Do you have access to a barbell?

[TechGuy]

I usually do 3 sets of 10 with each exercise. Since this is a new work-out routine for me, I was going to try doing 3 sets of 12 with everything, unless it is too much for me, then I'll drop back down to 3 sets of 10 again.

[BodySculpting]

3 sets is good. Try lowering your rep range though to about 6-8.

Some pointers;

First off, I really LIKE your split. It is right on point with my love for DIRECT training. Nothing is conflicting. Props. I don't think there is any need for the DB pullovers on your chest workout. The concetration curls on your bicep routine could go, and I don't really care for forearm training. Otherwise for a "noob" you have a pretty good routine, I like it alot. Good luck and make sure your diet is up to par.

[sspup]

The one glaring omission, unless I totally missed it, is quad work. Why two ham exercises and nothing for quads? Also, much more work is needed for the back (the largest group of muscles in the body).

[bosshogg]

i do abs everyday thats not sunday. works beautifully. i dont think u should do it only once a week.

[TechGuy]

So what I gather from all the input so far is this:

(1) I need to work out my back more (since its the largest muscle group in my body).

(2) I need to workout my quads.

(3) I could workout my abs a little more.


And to answer RU4A69, no, I do not have access to a barbell at the moment. Untill I purchase one later on, I have to stick to the dumbbells, and some machines (dont know the names of them).

I am going to revise my workout and add some things to it, then post it in here again to see what everyone thinks of it. Thanks for the help everyone!

[AniMaLizTik]

The one glaring omission, unless I totally missed it, is quad work. Why two ham exercises and nothing for quads? Also, much more work is needed for the back (the largest group of muscles in the body).

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[TechGuy]

4 Day Split Workout Routine



Before each work-out, do 50 regular sit-ups. While at the gym (in between exercises) do 50 weighted (15lbs dumbbell) decline sit-ups. Then, upon returning home, do 50 more regular sit-ups.



Monday / Workout 1 – Chest, Biceps, & Forearms

Chest
1.) Dumbbell Bench Press
2.) Incline Dumbbell Press
3.) Dumbbell Fly
4.) Bent-Arm Dumbbell Pullover

Biceps
1.) Standing One-arm Dumbbell Curl over Incline Bench
2.) Dumbbell Alternate Bicep Curl
3.) Hammer Curl
4.) Concentration Curl

Forearms
1.) Seated Dumbbell Palms-Up Wrist Curl
2.) Standing Dumbbell Reverse Curl
3.) Seated Dumbbell Palms-Down Wrist Curl



Tuesday / Workout 2 – Abs & Legs

Abs
1.) Dumbbell Side Bend
2.) Weighted Dumbbell Crunch
3.) Decline Oblique Crunch

Legs
1.) Leg Press (quads)
2.) Leg Extensions (quads
3.) Standing Leg Curl (hamstrings)
4.) Lying Leg Curl (hamstrings
5.) Calf Press on Leg Press Machine (calves) (x2)



Wednesday – Cardio & Sit-ups



Thursday / Workout 3 – Shoulders & Traps

Shoulders
1.) Seated Dumbbell Press *
2.) Arnold Dumbbell Press *
3.) Side Lateral Raise
4.) Front Dumbbell Raise

Traps
1.) Dumbbell Shrug *
2.) Standing Dumbbell Upright Row *



Friday / Workout 4 – Back and Triceps

Back
1.) One-arm Dumbbell Row
2.) Stiff-legged Dumbbell Dead-lift
3.) Straight-Arm Pull-Down
4.) Bent Over Two-Dumbbell Row With Palms In
5.) Stiff-Legged Dumbbell Dead-lift

Triceps
1.) Tricep Dumbbell Kickback
2.) Lying Dumbbell Tricep Extension
3.) Tate Press
4.) Decline Dumbbell Tricep Extension



Saturday – Cardio & Sit-ups

Sunday – Rest or Cardio & Sit-ups

[enka]

you could throw in a few bodyweight exercises, such as dips or pullups or something, otherwise it looks good

oh and dont bother with kickbacks, go for some close grip bench

[TechGuy]

Can I perform close-grip bench with dumbbells? Just hold them close together, as if it were a bar, or what?