Judge my workout routine

C

calz

0
Monday
Chest/Triceps
Flat bench press - 190lbs 4 reps 2 sets
Barbell push - 40lbs 5 reps 3 sets (for both underhand and overhand grips, so 30 reps 6 sets total)
Dumbbell flyes - 35 lbs 7 reps 3 sets
Non weight assisted dips - 6 reps 3 sets
Cable tricep pushdown - 120lbs 7 reps 3 sets
Machine tricep pushdown - 80lbs 6 reps 3 sets

Tuesday - Off

Wednesday
Biceps/Back
Non weight assisted pullups - 8 reps 3 sets
Barbell push - 40lbs 5 reps 3 sets (for both underhand and overhand grips, so 30 reps 6 sets total)
Bicep curls - 100 lbs 5 reps 3 sets
Seated cable rows - 120lbs 6 reps 3 sets
Lat pulldown - 110lbs 6 reps 3 sets
Dumbbell preacher curls - 90lbs 5 reps 3 sets

Thursday - Off

Friday
Shoulders/Legs
Seated dumbbell military press - 100lbs 4 reps 2 sets
Barbell push - 40lbs 5 reps 3 sets (for both underhand and overhand grips, so 30 reps 6 sets total)
Lateral raises - 30lbs 5 reps 3 sets
Leg press - 250lbs 5 reps 3 sets
Leg extensions - 95lbs 5 reps 3 sets
Leg curl - 90lbs 4 reps 3 sets
Squat - 160lbs 6 reps 2 sets

Saturday/Sunday - Off

19 years, 182.5lbs.

consuming 54 grams of protein immediately after each workout.

also each night before i go to sleep, i do as many push ups as i can until my arms collapse. since i started doing that i've seen my bench skyrocket from 70lbs to currently 190lbs.

i've been sticking with this for about 5 months and haven't missed a single day and i'm seeing vast improvements in all areas of my body.

let me know what you guys think, or any changes that you think would help me more.

also, i have a question for anyone who knows. for pullups, does it matter if your hands are perpendicular/parallel to your body?
 
ok well i think if your going for strength gains it looks good(try dropping the weight a bit for few things like your bench and aim for 8-12 rep range which develops muscle size a bit more.
On your back and bicep day i wouldnt do the bicep curls then go into cable rows and lat pulldowns, simply because your biceps are going to fail just as your lats get going. So i would take the bicep curls out or replace preacher curls with them, or do them one after another if you really want to keep them.
On you leg day, DO NOT DO SQUATS LAST! I emphasise this because squats can cause some serious injuries if you dont do them right so if your coming to the end of your workout then finish off with the squat rack then i would say your technique will be affected greatly. I like to start off with squats, then go into the leg press. Your legs also seem disproportionate to your upper body so you may not be pushing hard enough on the leg days(i know how you feel here, its the most painful day of the week for me!)

Other than that you say you have been doing this program for 5 months and i would have changed it at least 3 months earlier, you need to shock your body with new routines every 6-8 weeks to help keep you growin
 
Liam_87 said:
ok well i think if your going for strength gains it looks good(try dropping the weight a bit for few things like your bench and aim for 8-12 rep range which develops muscle size a bit more.
On your back and bicep day i wouldnt do the bicep curls then go into cable rows and lat pulldowns, simply because your biceps are going to fail just as your lats get going. So i would take the bicep curls out or replace preacher curls with them, or do them one after another if you really want to keep them.
On you leg day, DO NOT DO SQUATS LAST! I emphasise this because squats can cause some serious injuries if you dont do them right so if your coming to the end of your workout then finish off with the squat rack then i would say your technique will be affected greatly. I like to start off with squats, then go into the leg press. Your legs also seem disproportionate to your upper body so you may not be pushing hard enough on the leg days(i know how you feel here, its the most painful day of the week for me!)

Other than that you say you have been doing this program for 5 months and i would have changed it at least 3 months earlier, you need to shock your body with new routines every 6-8 weeks to help keep you growin
Click to expand...

ok thanks for your input, i'll rework my schedule

and thanks eric i'll put deadlift in for my back and see how that goes
 
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