Check out my workout

T

thegun888

0
Hey guys. Im a new memeber in here. Im 17, 5 "5' and about 130 pounds. I am reasonobally strong for my size, but would like to improve on many areas, and generally getting a cut body. I am wondering whether someone can tell me if my workout is good or not. Now im trying to incoprote University and work so its hard for me to find time for workouts so bear with me....

Monday - None

Tuesday - None

Wedsnday - (home gym)
Biceps
4 x 10 Chinups
4 x 8 barbell curls (65 pounds)
4 x 8 dumbell curls (30 pounds)

Thursday -
Back
4 x 8 Dead Lifts (170 pounds)
4 * 8 Rows (70 pounds)
4 x 8 Pullups

Friday -
Chest
Flat Bench 4 x 8 130 pounds
Cable Crossovers (Have not attempted weight yet so dont know)
Dumbell bench (incline) 4 x 45 pounds
Decline Bench 4 x 110 pounds

Sat -None

Sunday -
Legs

4 x 10 Leg Press (350 pounds)
4 x 8 Squats (175 pounds)
4 x 10 Leg extensions (40 kgs)
4 x 10 Leg Curls (40 kgs)





I would love any criticm or praise for my workouts.


Also if someone could help me with a diet to counter this workout routine. A low carb, high protein diet.. to maximise growth would be GREATLY appreciated.

Thanks a bunch in advance.


The gun
 
Mostly depends on how you want to organize your workouts...as in I usually do 2 days upper/2 days lower per week. If you are wanting to split it into different body parts each week, I don't know much about that but instead of having like a separate day for biceps you should put it with chest or something. A little muscle with a big muscle I guess. If you're going to do that you need to add in shoulders and triceps also
 
What about triceps?

If your going to choose to perform 1 muscle group per day I would advise that you keep your arm days towards the end of the week and perform your larger muscle groups at the begining.
 
Like LV said, a little tricpe work is good, shoulder exercises too...

As far as what you have now, change up your reps, it would be better to do a lighter warm-up set and work up to a lower reps and heavier weight...rather than doing the exact same number of reps for every set.

For your chest exercises, do the presses first and cables last.

Depending on what kind of deadlifts you are doing, they could go on your leg day, if you work hard enough with the squats, deadlifts, and leg presses, the extensions and curls aren't very necessary, don't keep them as a majojr exercise, but possibly just to finish off your workout.
 
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