Critique my workout

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fred10_85

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Hello wondering if I can get some feedback on my workout. I am a little over 6' and weigh 183. Not sure how much body fat I have, but I would like to loose the flab on my stomach. Everything else im looking for an overall healthy look. I plan on doing this workout 4 consecutive days a week since it works best in fitting it with my school/work schedule.


Full Body Workout: Alternating Upper / Lower

Back- 12 reps 4 sets
(cable) Seated row

Quadriceps- 15 reps 3 sets
(Sled) lying leg press

Chest- 10 reps 4 sets
(Lever) bench press

Hamstrings- 10 reps 3 sets
(Lever) Seated Leg Curl
or
(Lever) Standing Leg Curl

Deltoid (Front)- 12 reps 4 sets
(Lever) shoulder press

Calves- 10 reps 3 sets
(Lever) standing claf raise

Biceps- 7 reps 4 sets
(cable) curl

Abdominal- 15 reps 3 sets
(Weighted) Incline Sit-up

Triceps- 10 reps 3 sets
(Lever) seated close grip press


30 mins of cardio after workout
 
Hey man,

Where are the real weights?! You don't have a single exercise that incorporates free weights. That is a big mistake. Machines should never be the focus of anyone's routine, whether you're trying to bulk up or cut down.

(cable) Seated row = Barbell Bent Over Row or Single Arm Row
(Sled) lying leg press = Squats
(Lever) bench press = Barbell or Dumbbell Bench Press
(Lever) Standing Leg Curl = Romanian/Stiff Leg Deadlifts
(Lever) shoulder press = Barbell Military Press
(Lever) standing claf raise = Barbell Standing Calf Raise
(cable) curl = Weighted Chin-Ups
(Lever) seated close grip press = Weighted Dips

Machines assist you. They literally make the exercise easier to perform. If you're going to commit to going to the gym, you mine as well commit to doing it properly. If you are an able bodied man or woman, there is no reason why you shouldn't work out with free weights.

Also, 4 consecutinve training days is a lot. It may be too taxing for your body. Overtraining is a sure way to demotivate yourself very, very fast. Challenge yourself, but don't bite off more than you can chew.

Good luck!
 
Thank You

I see, the reason I didn't include free weights in my workout is because I go to the gym at my college and everyone just bombards all the free weights at that time:( So all the machines are just by themselves. I'll inlclude some free weight workouts into my workout now. Also, would a M,W,F routine be more effective? Thank you so much for any help.:)
 
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