Please let me know what you think of this work out.

[ThomasJ]

I would like to know from more experienced people what they think of this routine and what I can or should do to make it better. I am 5'11 and 235lbs. I am 26 years old. Ive been working with this routine for about two weeks now. I always warm up for 5 minutes or so on the elliptical.

Monday Legs, deep squats- 3 sets 12/10/8 reps
leg extension- 3 sets 12/10/8 reps
leg curl- 3 sets 12/10/8 reps
calf raise 3 sets 15/15/12 reps
heel raise 3 sets of 15

Tuesday upper, Flat BB benchpress- 3 sets 12/10/8 reps
Incline DB press- 3 sets 12/10/8
Overhead DB press 3 sets 12/10/8
Cable flys- 3 sets 12/10/8 reps
Tricep push down or tricep extension 12/10/8 reps

Wednesday cardio 45 total minutes on treadmill, elliptical, and bike.

Thursday upper, Seated cable rows or DB rows- 3 sets 12/10/8 reps
Lat pull down- 12/10/8 reps
DB bicep curls- 12/10/8 reps
hammer curls12/10/8 reps
DB shruggs 12/10/8 reps
DB forearm curls 12/12/10 reps (wrist curls)

Friday cardio and abdominals, Crunches, seated twist machine, oblique crunches, back extension, 25 minutes cardio.

Saturday off.
Sunday ill do some cardio if I didnt get too crazy saturday night

Let me know anything I should do to make my workout more effective. For my diet im pretty much following the "Adam's Diet"

The supplements I use are a normal multi vitamin, ON 100% whey, and Prolab Creatine Monohydrate.

My goal is to be 190-200lbs with BF less than 15%

Some questions I have are should I be working legs more than once a week and should be going to failure on my last set?

 

[AJP]

i would cut out the leg extensions and leg curls and do a couple more squats and start doing deadlifts instead

also, i would say do db bicep curls OR hammer curls, or you could do the hammer curls at the end when you are doing forearms

personally I like to do lower reps and a couple more sets, like 5X5 or start with more reps at the beginning like 8 or 10 and work up to lower reps

with the legs, it depends on how you feel, i usually do legs once a week and go all out to failure, but on occasion i'll do some leg presses in between leg workout days, but if you're doing a good amount of cardio like you're doing you'll still be using your legs quite a bit, especially if you're biking for example

and lastly about going to failure, again it depends on what youre trying to do, if youre trying to lose fat or just lose weight in general and get more definition it changes the reps per set