critique my workout

[sha04]

I have been working out for about 2 years now and have tried everything from Max-ot to just pyramid workouts. Does this new plan sound good. I have been doing it for like 2 weeks now and I have moved up in weight each week. I do this workout M W F off on the weekends


Squats 1X8-10
deadlifts 1X8-10
military dumbell press 1X8-10
incline dumbell press 1X8-10
dumbell pullovers 1X8-10
side laterals 1X8-10
lat pulldowns 1X8-10
bent over rows 1X8-10
weighted dips 1X8-10
tricep extensions 1X8-10
barbell curls 1X8-10
calve raises 1X8-10
abs 1X8-10

I do a warm up with each exercise with half the weight i am gonna do 8-10 times. Every heavy set is to failure if i can do more than 10 I move up in weight next time but i have to be able to do at least 8 reps. Very few rests inbetween sets. whole workout takes about 40 minutes. very high intensity. First time i did it i felt sick for about an hour.

[muaythaiguy15]

If it works for you, keep going with it!

[sha04]

anyone else?

[iron619]

It appears that you have thought this program out, and I know you want to be sure you are hitting all your muscle groups and not neglecting any muscle groups. That being said, I think it is okay, but if I were doing this routine, I would make some changes.

The changes I would make would be to rotate a few exercises. The frequency at which you rotate these exercises is up to you. For instance, I wouldn't deadlift three times a week. Instead, I would deadlift once a week, do good mornings and pull throughs on the other days. You can do military with DBs on one day, barbell the next; conventional squats one day, front or hack squats on the next; side laterals one day, rear delts the next; lat pulldowns one day, pullups the next...etc...see what I mean?

Also, I don't think some of those exercises are necessary (i.e. pullovers, tricep extensions). Bicep curls are suspect also. I recommend save your energy and time and not do them.

Lastly, I am not a fan of sticking within a limited range of reps. You are doing 8-10 heavy reps; if they were truly heavy weight, you wouldn't be able to get them 8-10 reps. To me, heavy weight is something I can get less than 4-5 reps. If you can get 8-10 reps, chances are you are training at less than 80% of your 1RM, meaning not heavy in my book.

Oh yeah, some lifters may not be able to handle doing some of those exercises at every training session. I do not know what your work capacity is or what you can handle, so ultimately, it's what you know you can do and respond to. Good luck.

[sha04]

thanks for the input