Rate My Workout

[OH SO TRILL]

I do 3 sets of 12-15 for each exercise except for where listed. I also do 20-30 minutes on the stair stepper, elliptical or bike after each workout. Sometimes on the fifth day or over the weekend, I just do an hour cardio. What ya'll think?

Day 1 -Chest/Triceps
-Flatbench dumbell press
-incline or decline
-fly machine
-tricep pulldowns
-tricep extension machine
-skull crushers superseted with close grip press

Day 2 - Back/Biceps
-pull ups (3 sets to failure)
-pull down machine
-rows
-21's
-some form of curls
-some form of curls

Day 3- Shoulders
-deadlift (i know this ain't shoulders but this the only day i can fit it in)
-military
-side raises and front raises supersetted
-shoulder shrugs

Day 4 - Legs
-squat
-leg extension
-leg curls
-leg press
-calf raises

[SUNZ]

www.crossfit.com

[Spliff Star]

only exercise I'd even think of doing over 10reps are legs ones, like leg press.

Don't really agree with it and don't have time to go in detail so i'll just post a similar split from another forum thats pretty much agreed on.

Mon – Shoulders/abs/forearms
DB military presses
Lateral raises
Upright row
Weighted Crunches
Weighted leg raises
Forearm work (wrist curls, grips..whatever)

Tues – Legs
Squats
45º leg press
romanian deadlifts
Leg curl
Calves

Wed – off

Thurs – Chest/tris/abs
Flat bench
Incline DB press
Close grip bench
Weighted Dips
Overhead cable extensions
Cable crunches
Weighted leg raises

Fri – Back/biceps/calves
Pullups 3 sets to failure
Deadlift
Face pulls
Bent over DB row
Cable curls or BB curls
DB hammer curls
Calves

No this isn't a perfect workout. It doesn't have to be this order. You can swap some workouts for a similar alternative. It's better to have more compound lifts than isolations per workout, too.

I would keep atleast 2 days between legs and back, though.

[Kronz]

I do 3 sets of 12-15 for each exercise except for where listed. I also do 20-30 minutes on the stair stepper, elliptical or bike after each workout. Sometimes on the fifth day or over the weekend, I just do an hour cardio. What ya'll think?

Day 1 -Chest/Triceps
-Flatbench dumbell press
-incline or decline
-fly machine
-tricep pulldowns
-tricep extension machine
-skull crushers superseted with close grip press

Day 2 - Back/Biceps
-pull ups (3 sets to failure)
-pull down machine
-rows
-21's
-some form of curls
-some form of curls

Day 3- Shoulders
-deadlift (i know this ain't shoulders but this the only day i can fit it in)
-military
-side raises and front raises supersetted
-shoulder shrugs

Day 4 - Legs
-squat
-leg extension
-leg curls
-leg press
-calf raises
If your goal is to build muscle I would lower the rep range to 8-12 per set.

I've always preferred starting my triceps routine with skullcrushers since it takes the most energy and stabilizing.

I'd do deadlifts on back days. I see you're busy on back/bicep days but it makes no sense to do it on shoulder days.

You don't have any rear deltoid exercise in there. Add in a couple in your shoulder days. Also add another medial deltoid exercise - like barbell upright row - since you only have 1 medial delt exercise.

Standing calf raise and seated calf raise hit different parts of your calves, so do them both.

[OH SO TRILL]

If your goal is to build muscle I would lower the rep range to 8-12 per set.
I've always preferred starting my triceps routine with skullcrushers since it takes the most energy and stabilizing.
I'd do deadlifts on back days. I see you're busy on back/bicep days but it makes no sense to do it on shoulder days.
You don't have any rear deltoid exercise in there. Add in a couple in your shoulder days. Also add another medial deltoid exercise - like barbell upright row - since you only have 1 medial delt exercise.
Standing calf raise and seated calf raise hit different parts of your calves, so do them both.

Good looking out.... The reason I don't do the deadlift on back days is I'm not strong enough/don't have the stamina to do that and pull-ups on the same day.

Also, I forgot to put on the shoulder day that I do the fly machine set to the shoulder setting. Thats hitting the back shoulder muscle (what I assume is the rear deltoid), right?

[Kronz]

Good looking out.... The reason I don't do the deadlift on back days is I'm not strong enough/don't have the stamina to do that and pull-ups on the same day.
Also, I forgot to put on the shoulder day that I do the fly machine set to the shoulder setting. Thats hitting the back shoulder muscle (what I assume is the rear deltoid), right?

Yeah, reverser pec deck/rear delt fly/whatever you wanna call it is great for isolating rear delts. Another good exercise I like is face pull http://www.youtube.com/watch?v=2d32eT8Lipc

[CHCDyce]

First off, there needs to be an understanding of what you're looking to achieve. If you're looking for strength, then this is not a good program at all. If you're looking to cut, it's decent but could still use some changes.

First, why do you do chest/tris on one day and then shoulders on a separate day? Just do a three day split. Chest/Tris/Shoulders, Back/Bis/Forearms, Legs/Core.

Second, if you're looking to build muscle and gain strength, you definitely need to lower the rep range to AT LEAST 6-8 (I prefer 4-6) with heavier weight than you're currently using. If you're looking to cut, stay around 10-12 with your current weight.

Third, no matter what kind of cardio you do, along with the fat, you will inevitably burn muscle too. The best method of cardio, in my opinion, to minimize this is HIIT. If you do three sessions of HIIT cardio along with your normal workout (always AFTER lifting) then you should achieve your goal(s) faster.

No matter what your goals are, I, personally, would stick with a heavier weight-lower rep range routine while including HIIT cardio. With this routine, you basically get the best of both worlds. You get stronger while losing fat (not just 'weight'). The fat loss produced by HIIT along with the strength gain from your lifting schedule would make you seem cut anyway.

So, I guess I'm saying, no matter what your goals are, I personally (and I mean no disrespect by this) don't think your current plan is all that good. I think you should consider, like previously stated, switching to HIIT and doing a heavier weight-lower rep routine.

[Spliff Star]

^^ Real talk.

lol u just layed out my three day split

HIIT is the truth

[atlbound]

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