Critique My new work out routine

T

timothyparuku

0
Monday

Benchpress
Squats
Dumbell Bent over Rows
Over head shoulder press
Plank

Wednesday

Squats
Dumbell Bent over rows
BenchPress
Overhead shoulder press
Plank

Friday

Squats
Dumbell Bent over rows
BenchPress
Overhead shoulder press
Plank

Monday

Benchpress
Dips
Overhead Shoulderpress
Deadlifts
Plank

Wednesday

Benchpress
Dips
Overhead Shoulderpress
Deadlifts
Plank

Friday

Benchpress
Dips
Overhead Shoulderpress
Deadlifts
Plank

Everyday: Shoulder wall stretches and the pec stretches.

I thought I'd be doing 5X5 except for dips where I'll do 10 X 3. I modified from my normal work out to help my posture and add more back work.
 
I think in the second week you should replace either bench or shoulder press with squats. Actually, I tihnk you should get rid of shoulder press in general and repalce it with chinups to help the lats and biceps. I'm pretty sure squats and deadlifts should be done every week not on and off.

You've got too many tricep delt chest excersizes and not enough leg and back.

If I were you, I'd do
squat
deadlift
bench
chinup
dip
bentover rows

not necessarily in that order. And you'd probably want to superset those.
 
you do alot of overhead press. You need some vertical pull too. Make sure you balance your movements. To do it simple, the day you do bench, do rows, the day you do shoulder press, do pullups. and dont do shoulderpress and bench press on the same day, its overkill for the shoulders.
 
While I agree with everyone here, I would point out the tremendous lack of variety. Even if you take the advice of everyone here the workout still lacks essential variety.

How about jump squats, push-ups, pullups/chinups, chest press variations, rowing variations? While one key to a successful routine is consistency, the consistency comes from tackling your work out at regular intervals. You also need intensity and variety.

Why only 5 X 5, why not try a periodized schedule? Maybe Day 1 is 3 X 15, day 2 is 3 X 8, Day 3 is 5x5. You could also periodize by week.

The fundamentals are absolutely there, and I commend the nice balance you've developed, but try to branch out and try many different exercises all the time.
 
PS: In addition to those exercises above, don't forget about lunges, front squats, leg press, split squats, and the several dozen other variations of leg movements you can perform.
 
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