Critique my workout please :)

T

TekToN

0
Hello. I'm about to start a new workout routine on December 5th and I want you guys to critique and judge my workout routine I have planned for me. I appreciate any insightful comments.

Specs: I'm 6'0 and weight between 160-165, BF around 13-15%.

Goals: To gain muscle/get larger/weight (bulking)

My (soon to be) Workout:

Inshort- Upper/Lower split 3x10

Monday: Arms

Bench 3x10
BB curls 3x10
Tri Pushdown 3x10
Skullercrushers 3x10
DB Flies 3x10
HammerDB curls x10
Shrugs 3x10
Pull-ups 3x10
Shoulder Complex

Cardio 3-5 mile Jog

Tuesday: Legs

Squat 3x10
Deadlifts 3x10
Leg Curls 3x10
Leg Extensions 3x10
Calf Raises 3x10
Abs

Wednesday: OFF

Thursday: Arms

Bench (incline or flat) 3x10
Overhead Tri Exten 3x10
Lat Pulldowns 3x10
DB Flies 3x10
Preacher Curls 3x10
Skull Crushers 3x10
DB Curls 3x10
Pull-ups 3x10
Shoulder Complex
Abs

Friday: Legs

Squat (may change variation occasionally) 3x10
Deadlifts 3x10
Leg Curls 3x10
Leg Extensions 3x10
Calf Raises 3x10
3-5 mile run

---------------------------------------------

Read: I did a similar workout to this from August until October and gained nearly 40 pounds on my bench. I am on a 5x5 workout right now that is nearly over and going to move onto this. Do you guys think this is a decent workout for someone my size and with my goals? Also, do you think my arm days have too much volume? And lastly, is my cardio to extensive for a bulking phase?

Thanks for any help, and I hope you guys had a solid Thanksgiving.
 
I personally don't like it. Benching twice a week and not doing any military press/shoulder press. Redundancy in your workout - pull-ups and lat-pulldown but no chinups. I would do Westside for Skinny Bastards, Part IV by blackbeard, (Ahem that one is not out yet) but look at for a good 4 day template.
 
dunno why you're calling your upper body day arms day and lower body day legs day.... but whatever...

change the shrugs for a shoulder pressing movement, your traps will increase enough with the deadlifts. Don't bother running 5 miles after your friday workout, if you can do that then you didnt push hard enough with legs, move the abs from thursday to Friday. Also make sure you do a shoulder pressing movement on thursday. You have no rowing movements so find a way to fit them in.

Also the order of exercises is a bit weird... Generally do the heavy big muscles first and smaller isolation exercises at the end of the session
 
if you want to gain weight no need for all that arm stuff.

mon
bench
chins
millitary-press
bent-over-row

tue
squat
leg-curl
calf-raises

thur
dips
pulldowns
db-shoulder-press
cable-rows

fri
deadlifts
leg-extensions
calf-raises
 
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