Critique for the winter

[CScheiner]

Critique on my lifting routine for the winter. Any type of positive or negative feedback would be appreciated.




1
Dumbbell Fly – 3 x 6
Incline Dumbbell Press – 3 x 6
Bench Press - 4 x 6
Incline Bench Press - 3 x 6
Barbell Curl – 4 x 6
Alternating-Dumbbell Curl – 4 x 6

2
Dead lift – 4 x 6
Bent Over Row – 3 x 6
Cable Row – 3 x 6
Close-Grip Bench Press – 4 x 6
Tricep Pushdown – 3 x 6
Dumbbell Extension – 3 x 6

3
Squats – 4 x 6
Leg Curl – 3 x 6
Leg Extensions – 3 x 6
Military Press – 4 x 6
Lateral Raises – 4 x 6
Lying Rear Delt Row – 3 x 6

Abs (on each lifting day):
25 crunches held
25 reverse crunches
25 hanging leg raises


The numbers represent a chart I have to change each day each 4 weeks.

 

[Timmy]

Why not simply?

Day A

Squat 5x5
Bench Press 5x5
Pull-ups 5x5

Day B

Deadlift 5x5
Shoulder Press 5x5
Bent-over Row 5x5

(Alternate every other day, 3x a week.)

Just a suggestion, as I don't quite see why your exercises are organized the way they are.

 

[malkore]

My suggestions (to offer something based on your routine):

1
Incline Dumbbell Press – 3 x 6
Bench Press - 4 x 6
Flyes or dips - 2 x whatever
Military Press – 4 x 6
Lateral Raises – 4 x 6
Close-Grip Bench Press – 4 x 6 OR Tricep Pushdown – 3 x 6


2
Dead lift – 4 x 6
Bent Over Row – 3 x 6
Cable Row – 3 x 6
Barbell Curl – 4 x 6
Lying Rear Delt Row – 3 x 6

3
Squats – 4 x 6
Romanian Deadlift
Calf raises

----------

Your problem is too much isolation work, too much volume, and IMO way too much emphasis on arm-specific exercises. every chest and shoulder press hits the triceps. every pullup/down/row hits the biceps. you only need a little isolation for arms, at the END of the routine, for the icing on the cake.

I would also say it makes more sense to work bi's and back on the same day ,and chest/shoulder/tris together, and legs/lower back (still keep deadlifts on back day, as squats and romanian deads will work the back on leg day just fine)