my workout routine - critique

B

Bryn

0
All weights I do 3 sets, with reps of 12-10-8 increasing weight all the time.

Day 1
5 min warmup
Chest:
chest press
pec fly
Shoulders:
Shoulder press
Dumbbell upright row
Triceps:
Dips
French press
Abs:
Crunches 2 sets 20 reps
Leg drops 2 sets 20 reps
10-15 mins cardio (hard, normally get HR to 180+)
5 min cool down

Day 2
5 min warmup
Back:
Upright row
Pull up
Biceps:
Chin ups
Conc bicep curl
Legs:
Leg press/squat
Calf raises
Abs:
Crunches 2 sets 20 reps
Side crunches 2 sets 20 reps
10-15 mins cardio (hard, normally get HR to 180+)
5 min cooldown

Day 3
5 min warmup
50 min cardio (Normally set machine to constant HR of 160)
5 min cooldown

repeat for days 4, 5, and 6 and rest on day 7.

I have a fitness test for both strength and endurance so my overall goal is overall fitness.

Any comments?

Is it worth increases the number of sets on the weights to 4, and dropping the cardio on days 1 and 2?
 
Looks great to me except for the cardio at the end of weight training. Thats fine if its working for you though. I am doing almost the exact same routine. The way I'm doing it is 4 days weights, 2 days cardio 1 day rest. If I do not get the desired results I will add a 3rd day of cardio and skip the rest day.
 
Add deadlifts to the back day(lower back) and maybe alternate them with goodmornings, and don't do leg presses, just squats. Looks pretty good to me though, overall.
 
I think some poeple call it a skull cruchers or tricep extensions.

Thanks Karl, mrreik. I'll try adding some deadlifts, never done them before so gona have to be carful not to do my back in :rolleyes: .
 
I would do cardio separately to weights.

You are lacking balance:

Include some twisting exercises such as a cable woodchop. People always focus on crunches...

Do some lower back exercises such as supermans.

Do some more lats and traps exercises to improve posture.
 
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