Critique my workout if you can...

[bigbuffstaples]

This is the new workout plan i've decided to try out,, i want to gain a bit of strength and also put on about 10-20 pounds over the next few months... Current stats are 6'1,,, 193 pounds, and i'm 20 years old.

Think this routine is alright???

Sunday (chest and abs)
Bench Press- 4-5 sets with 6-10 reps (one set at 4-6 reps)
Incline Dumbbell Press- 4 sets with 6-8 reps
Flat Bench Flys- 4 sets with 6-8 reps
Decline Dumbbell Press- 4 sets with 6-8 reps
Crunches and hanging leg raises

Monday (Back/traps)
Wide Grip Chins (as many as possible,, 40-50 reps)
or
Wide Grip Pulldowns-4 sets of 6-10 reps
Seated Cable Rows-4 sets of 6-10 reps
T-Bar Rows-4 sets with 6-8 reps
Bent Over Barbell Rows -4 sets with 6-8 reps
Upright Rows -3 sets with 6-10 reps
Dumbbell Shrugs -3 sets with 6-10 reps
Barbell Shrugs -3 sets with 6-10 reps

Tuesday (cardio and abs)
at least 30 minutes of cardio
decline crunches -3 sets of 10-20 reps
crunches with twists -3 sets of 10-30 reps
...I got weak abs

Wednesday (Biceps and Triceps)
Barbell Curls -4 sets with 6-10 reps
Dumbbell Curls -4 sets with 6-8 reps
Concentration Curls - 3 sets with 6-8 reps
Preacher Curls -3 sets with 6-8 reps
SkullCrushers -4 sets with 6-10 reps
Triceps Pushdowns (straight bar) -4 sets with 6-10 reps
Dips -3 sets with 10-12 reps (not weighted)
Close Grip Bench -4 sets with 6-8 reps

Thursday (Legs and abs)
Squats -4 sets with 6-10 reps
Lunges -4 sets with 6-10 reps
Leg Extensions -3 sets with 6-10 reps
Leg Curls -3 sets with 6-10 reps
Standing Calf Raises -3 sets with 10-15 reps
Seated Calf Raises -3 sets with 10 reps
Crunches and twists, hanging leg raises

Friday (Shoulders)
Dumbbell Press -4 sets with 6-8 reps
Lateral Raises (front, side, and rear) -3 sets with 6-10 reps for each
Military press (barbell) -4 sets with 6-8 reps
30 minutes of cardio later in the day

Saturday (30 minutes of cardio and abs)
pretty straight forward.




Give it hell...

 

[hornedfrogs07]

Lot of sets..... but if you're only training each BP 1x per week, you should be alright as long as you eat good and get plenty of sleep.

BTW, deadlifts sure would look good on that back/trap day, IMO.

 

[invisiblewounds]

Personally, i feel there are to many days and to much volume. I am also a staunch believer that arms are not a large enough muscle group to devote an entire training session to. Here are 2 splits I will proposes to you.

4 day

Day 1 Chest and bi's

Day 2 Back and abs

Day 3 Shoulders and tri's

Day 4 Legs

3-4 exercises for large muscle groups, 2-3 for smaller.

3 day routine

Day 1 Chest and Back

day 2 Legs

day 3 shoulders and arms.

Exercise prescription is the same as above. Remeber, growth happens when you recover, not while you are in the gym. Best of Luck!!!

 

[bigbuffstaples]

Lot of sets..... but if you're only training each BP 1x per week, you should be alright as long as you eat good and get plenty of sleep.

BTW, deadlifts sure would look good on that back/trap day, IMO.

I gotta agree on the deadlifts thing,,, thanks for the help guys, i'll see how things go.

 

[pipes]

You should add in at least one rest day. Your muscle need to recover between work outs. Also remember that your triceps are heavily involved in pressing movememnts on your chest and shoulders workouts, so by having 3 days of the week in which you are working your triceps might lead to overtraining of that muscle group. If you add in a rest day you will be less likely to over train.

 

[cman81]

don't you think there should be alonger waiting period between chest and shoulders. What type training program would you follow to do some muscle groups twice a week?

 

[cman81]

sorry bigstuff i kind of stepped in on your question, but i figured that maybe someones answer would give you some ideas

 

[bigbuffstaples]

Pipes,,, i never really thought of that (overworking the triceps)... that's a good point, i'll have to rethink what my routine should look like maybe... but i'm trying it out now and it seems to be doing alright for me.

And cman81,,, i don't know,, i know the body needs between 24-72 hours to rest (most people only need from 24-48), but it's not really hurting me too much (i don't think),,, i just gotta try this out as well and see how it goes, then switch it up very soon (as i will anyway)... thanks again everyone, if you've got anymore idea's/comments/questions, give em hell.



Oh and cman81,,, it's all good, but for your question,,, which muscle groups are the "some" that you might wanna train twice a week??