I designed this workout for myself and wanted some criticism on it so i can improve

M

mgomez41

0
I designed this workout for myself based it on a bunch of workouts i got online
its mostly designed to gain strength i do abs 3 times week mon,wed,fri i do this workout 5 days a week and rest sundays and wednesdays i do compound excercise first then finish my workout with isolations i stretch and do 15 min cardio before my workout and take a whey protein shake before and after each workout this you could consider a bulking phase i do small sets and reps and heavy weight im about 5'4 and 145lbs dont know my bf% eat somewhat clean

Monday
Bicep Curl
Dip
Incline dumbbell fly’s
Lying tricep extensions
Bench Press
Military Press
Barbell wrist curls
Bent over dumbbell lateral raises
Pull-ups

Tuesday
Seated Calf Raise
Leg Extension
Squat
Seated Leg Curl
Dead Lift
Seated Rows

Thursday
Preacher Curl
Lying tricep extensions
Pec fly
Dumbbell Bench Press
Dips
Military Press
Lateral raise
Barbell wrist curls
Pull-ups

Friday
Leg Extension
Seated Leg Curl
Dead lift
Hack Squat
Seated Calf raise
Seated rows
Hyper extension

Saturday
Bicep Curl
Dip
Incline Dumbbell Fly’s
Lying tricep extensions
Bench Press
Military Press
Bent over dumbbell lateral raises
Barbell reverse wrist curls
Pull-ups
 
Since you said you do compound movements first; i'll assume that the order of the exercises as you have them written does not correspond to their order during the actual routine.

The routine looks fine, save for a few changes; drop the saturday workout and just start over again on Monday - You need some recovery time, drop the incline flies, alternate lateral raises and overhead presses . Do the 15 minutes of cardio after your workout if strength/muscular gains are your primary goal. I'm not quite sure what you are referring to with "seated row" but if that's a cable row or compound row; drop it from you leg routine it's a back exercise.

All in all you look good; try to drop the isolation movements like pec decs etc they don't really serve that much of a purpose.
 
yeah i meant compound row thanx for the feedback and i thought that id do isolations to give my muscles that extra punch but hey im new at this so it was my opinion
 
I don't feel isolation movements serve much of a purpose in either the development of functional strength or muscular development; many will argue with me. I think you'll find that compound, synergistic movements will be of more benefit to you.

The compound row - completely a back exercise; put it with upper body not lower body and you'll be all set.
 
I agree that isolation movements are more for shaping/toning the muscle, rather than facilitating strength gains. And that's fine if you're wanting to sculpt a body (bodybuilding) instead of wanting to increase functional strength (i.e. be athletic)
 
Malkolore; that is the conventional wisdome. Based on personal experience I have not lost any of my muscle shape or sculpture by eliminating isolation movements (save bicep iso and tricep iso).
 
thanx guys i eventually want to be cut lean and toned so thats why i put these isolations in my workout so when i finish my bulking stage and start my cutting face the isolations i have done in this workout will make it easier for these muscles to come out i might be wrong so correct if i am
 
I think it's a lot more important to build a good strength base than worry about the isolation lifts.

What weight and rep numbers are you putting up in
bench, deadlift, squat, and military press?
Is your hack squat machine assisted or free weight?
How many dips and pull ups can you perform?
 
on squat im pulling in about 160 5x5 i havent maxed out in anything so i cant really say but ill tell what ive been doing bench 115lb 3x3 deadlift 145lb 5x5 military press 95lb 5x5 hack squat is 230 when i did i was doing my old workout so i did 4 of15 but now plan to do more small sets/reps and its machine assisted

dips and chinups i do asssited so i do about 4 sets of 5 or 6,7,8
 
You're weights look pretty good. Focus on increasing your squat and bench press. One good fitness indicator is if you can bench your own body weight or more. If you can really knock out a number of body weight exercises (Pullups, dips etc) you'll be in really good shape.

Remember to constantly play with the rep counts, set counts, weights and exercises. Add weight every week or so; even if it's only 5 total pounds. Keep things mixed up; but also keep a goal in mind. It doesn't matter what your goal is (bench 225, squat 250, run a 6 minute mile) just keep one in mind and train towards that; and once you've attained that goal...reset it or choose another one.
 
i had one question i wanted some opinions if my upper workout could be done in a better split design for more efficiency if anybody's got any ideas it would be great
 
Manny:

Try to drop the isolation movements like dumbell flys, tri extensions and wrist curls. Aim for big power movements like bench, pullups, deadlifts, squats, bent over rows etc.
 
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