Pullinbig Check This For Me Please!

[jawbreaker1]

i am in at a major turning point in my training. For the last three years I have just bulked-because I just wanted size. I've been lifting 2.5 years very serious. I have this routine I want you to evaluate and touch up on it. Its pretty much stayed the same just weight increases. I just started working legs last month after realizing I need my legs to improve everything else.

STATS:

22
5'9
200
16% bf
arms: 16 1/2
legs: ?


Monday
( shoulders, back )

Push press - 5X5, or 5X3 or 3X5
hammerstrength incline shoulder press- 2x12, 2x6, 1x4
side lateral raises - 3x12

deads- 5x5 or 5x3
rowing machine - 1x12, 2x8, 1x6
wide grip pull downs- 3x6-8
close grip palm facing in pull down- 3x6-8
behind the neck pull down - 3x12
reverse peck deck - 3x12

Tuesday
(bicep, tricep)

standing barbell curl - 1x10, 2x6-8
standing dumble curl - 3x6-8
seated incline curl - 3x12

reverse close grip bench - 2x8, 1x6
tricep pulldowns - 1x12 2x6-8, 1x4
weighted dips 2x10
dip( no weight) 2x failure


wednesday off


Thursday
(chest)

flat bech - 5x5
incline dumbell - 4x6
incline barbell - 2x6
incline flyes 3x12


Friday
(legs)

Squat - 4-5x10
leg press - 4x15
leg curl - 4x12-15
calf raises


I do 200 crucnches after every workout and I just started doing 30 minutes on eliptical machine, getting 3 miles in that time limit, after every workout. Can you critique my routine and let me know, the pros and cons. feel free to say anything and make anychanges necessary. I want to get my bodyfat down before next cycle, i wasnt doing cardio for 2 years up until last week. I get 300g protein a day 6 50g meals, roughly a 4500 calorie diet. I am also posting a pic of myself. thanks for your time.

http://pics.xs.to/pics/04081/swole.jpg

 

[pullinbig]

nice traps in the pic by the way.

i noticed in the pic that your pecs, delts and tris are not up with your traps. your core looks strong. i do not like your routine. tell you why.

monday shoulders get hit as well as tris.
tuesday chest shoulders and tris get hit.
thursday chest shoulders and tris get hit.

this is prolly why you a little less develpoed in these areas. not enough recoup time.

maybe you coud drop back to three days per week and do something like this.

monday: legs.
two pressing exercises with one or two work sets of 8-12 reps. (squats, leg presses, hacks)
leg extensions 1 x 10.
calves your choice 2 x 10

tuesday: chest shoulders and tris.

flat bench 1 x 10
decline medium grip 1 x 10
dips 2 x 10
cable push downs 2 x 10
side laterals or upright rows 2 x 10

thursday: back, hams and bis

deads or a variation of 1 x 10
bentr over rows 2 x 6
reverse narrow grip pull downs 1 x 10
leg curls 1 x 10
standig wide grip straight bar curls 2 x 8
hammer curls 2 x 8

abs and cardio on off days to you liking.

without knowing you or havig talked with yu its stough to design a routine. this one will work for almost everyone barring medical probs.

as far as lossing BF thats all nutrition and supps, well 90% anyway.

hope this helps and keep me posted bro, good luick

 

[DADAWG]

i 100% agree with pullinbig that your probably not getting enough recoup time for most if not all your upper body .i use a few more sets than PB does in my work out but the fact is you would grow a lot more useing PBS workout than yours , the muscle has to have time to repair/grow between workouts . heres another option
monday = squat [ maybe drop a set off both squats and presses]
tuesday = back and rear delt [ drop the behind the neck pulldowns , they are rough on the shoulders/rotator joint and you are getting enough work without them also sub in some db or barbell rows for some of those pulldowns , just rotate them in . throw in 3-6 sets of basic heavy bicep work to finish off whats left of bis after back work is done .reverse pecdeck for rear delts is fine ]
wednesday = rest
thursday = bench/shoulders [try 3x5 flat and either 3x5 db or bb incline but not both , the flys are fine . your front delts are pretty well fried allready from all the pressing but a few sets of reverse grip bench would be okay and they would count as tricep work as well .side laterals to finish the delts and maybe 3 more sets of sometype of basic tricep work , maybe skullcrushers ]
friday = deadlifts [3-5 sets of heavy deads]

 

[pullinbig]

dawgys routine looks 1000% better than yours as well. time to heal is one of the keys to growth. it aint happening with your current routine.

hope these suggestions help bubba.

 

[jawbreaker1]

alright, thanks for the blueprints you two.

one working set on every exercise except squats would be sufficient?

so for the flat bench for instance I would do two to three warmups and then one balls to the wall set of 10?

and I see you have no incline work...I thought that was the most important, even more so than flat, and that decline didnt do much?

I kind of had the feeling that my delts and tris were getting overworked, by the lack of growth.

and also would it be more beneficial to do that 30min cardio after the workout or on my off days?

 

[jawbreaker1]

bump

 

[pullinbig]

these exercises are not etched in stone. if you wanna do inclines instead of declines its OK.

one balls to the walls is good for squats too.

i like cardio on off days but then again it depends on you schedule.

bottom line is nt enough rest for the prob areas. straighten that out and watch the growth start.

good luck and keep me posted

 

[jawbreaker1]

these exercises are not etched in stone. if you wanna do inclines instead of declines its OK.

one balls to the walls is good for squats too.

i like cardio on off days but then again it depends on you schedule.

bottom line is nt enough rest for the prob areas. straighten that out and watch the growth start.

good luck and keep me posted

thanks a lot.

I'll start this wednesday and keep you posted.

 

[pullinbig]

you will be pleasantly surprised.

 

[G2]

Yo Jaw you actually look pretty thick bro! Nice work!