Since stonecold is offering help/critiquing...

[Timma]

I would like to know if i should change anything in my workout.

Here it goes:

Day 1 - Chest
4 sets of Flat bench 6-8 reps
4 sets of Incline bench 6-8 reps
3-4 sets of Flat dumbells 6-8 reps
3-4 sets of incline dumbells 6-8 reps
3-4 sets of flies 6-8 reps
3-4 sets of decline 6-8 reps

Day 2 - Arms
i'll do 4 exercises of curls switching between bar and dumbells 4 sets of 6-8 reps each

i'll do 4 exercises of tris 4 sets of 6-8 reps each

Day 3 - Back and shoulders
4 exercises of back 4 sets 6-8 reps

shoulder presses 4 sets 6-8 reps
shrugs 4 sets 6-8 reps
lateral raises 4 sets 6-8 reps

Day 4 - Legs
Barbell squats 4 sets 6-8 reps
Leg extensions 4 sets 6-8 reps
leg curls 4 sets 6-8 reps

seated calf raises 4 sets 6-8 reps
standing calf raises 4 sets 6-8 reps alternating inside and outside of calves.

[meat12]

are you doing DB chest press and BB Chest press the same week?

[Timma]

I actually do them on the same day. I have noticed a big difference instead of doing just one or the other.

[meat12]

I would do em separate days, it's basically the same exercise just a variation.

[Timma]

I once read that DB hits the lower and underneath muscle and BB hits the outer and top chest muscle.

[Mr. Shoulders]

I think your workout looks good...much like mine...I would add some cable work and upright rows to my shoulder workout though...

[meat12]

I wouldn't do them the same day, you want to only go about 3-4 exercises per workout. And db chest press and bb chest press are pretty much the same thing (yeah maybe they work the chest a little differently, but not enough to do in the same workout), try to switch from week to week on them.

[Stonecold54]

Re: Since stonecold is offering help/critiquing...

Originally posted by Timma
I would like to know if i should change anything in my workout.

Here it goes:

Day 1 - Chest
4 sets of Flat bench 6-8 reps
4 sets of Incline bench 6-8 reps
3-4 sets of Flat dumbells 6-8 reps
3-4 sets of incline dumbells 6-8 reps
3-4 sets of flies 6-8 reps
3-4 sets of decline 6-8 reps

Day 2 - Arms
i'll do 4 exercises of curls switching between bar and dumbells 4 sets of 6-8 reps each

i'll do 4 exercises of tris 4 sets of 6-8 reps each

Day 3 - Back and shoulders
4 exercises of back 4 sets 6-8 reps

shoulder presses 4 sets 6-8 reps
shrugs 4 sets 6-8 reps
lateral raises 4 sets 6-8 reps

Day 4 - Legs
Barbell squats 4 sets 6-8 reps
Leg extensions 4 sets 6-8 reps
leg curls 4 sets 6-8 reps

seated calf raises 4 sets 6-8 reps
standing calf raises 4 sets 6-8 reps alternating inside and outside of calves.

for 1 you are doing way way way too much. it would take quite a long post to explain fully. I am at work now so I can't go into that but for starters a specific muscle should only need between 1-5 TOTAL SETS. not exercises, total sets. If you are doing proper sets you shouldn't need much more than that.

[Timma]

Well the thing is with each exercise I am targeting a different area. Such as with curls for example. One exercise I will target the outside of my bi's and the next I will target the inside. It may seem like i'm doing too much but i am targeting different parts of the muscle with each exercise.

[meat12]

Originally posted by Timma
Well the thing is with each exercise I am targeting a different area. Such as with curls for example. One exercise I will target the outside of my bi's and the next I will target the inside. It may seem like i'm doing too much but i am targeting different parts of the muscle with each exercise.

do that each week, target a different part of the muscle every few weeks or so. 3-4 exercises is all you should do per muscle, plus varying your workout is necessary to keep seeing results without an eventual plateau

[psyko1]

still may be too much. you're doing 24 sets on chest day? how about cutting back a set all across?

[Stonecold54]

Originally posted by Timma
Well the thing is with each exercise I am targeting a different area. Such as with curls for example. One exercise I will target the outside of my bi's and the next I will target the inside. It may seem like i'm doing too much but i am targeting different parts of the muscle with each exercise.

muscles contract. they follow one path from insertion to origin. Chest pick a flye and a press. don't worry about hitting muscle from different angles, keep things simple.

[The_Jarhead]

I agree with SC here. On both points.
If you were doing heavy sets and doing them with good form, there is no way in hell you could do 20+ sets for one muscle group.

For large muscles groups like chest/quads I do 2-3 very light sets to warm up with something like cross overs/sissy squats. Then I do 4-5 working sets of a core movement (DB bench, inc DB bench, squats, leg press) Then finish with 2-3 light sets of a sculpting movement like db flies/ leg extensions.

For small muscle groups like Bi's, Tri's, shoulders, hams, and calves I do 2 exercises for 2 sets each.

The only thing I do for more than that is back. and that's cause the back consist of mutlple muscle groups. (lats, rhomboids, and lower back) and even that is nowhere nere 20+ sets.

I also kind of agree about angles. I've read a lot of info both for and against this and I can see both points. I look at it this way if you want to try and work a muscle from a different angle do it the next time you work that muscle group. It always good change you workouts up anyway.

[Timma]

How come guys like Ronnie and that will do like 4 exercises per part?

[The_Jarhead]

First of all 90% of the workouts in all the bodybuilding rags are BS they are not what these guys do. They are paid to put their name in the article to sell magazines.

Second of all if you were on as much juice as they are you could work out all day too. Not to mention they are genetic freaks.