Please critique my workout

[Face]

Aim - To bulk putting on as little fat as possible along the way...

Reps - really aim for 5-10, except on forearms, heard they respond better to higher reps to increase bloodflow.

Monday - Chest and Biceps

5 sets Incline dumbell bench press
5 sets Flat dumbell flyes
3 sets preacher curls
3 sets seated barbell curls

Tuesday- Abs and Back

2 sets crunches (with ab cradle)
2 sets leg raises
2 sets side crunches (each side with cradle)
3 sets chin ups
3 sets seated cable rows
3 sets dumbell shrugs

Wednesday - Legs

4 sets squats
3 sets leg extensions
3 sets leg curls
4 sets standing calf raises

Thursday - Abs and chest

2 sets crunches (ab cradle)
2 sets leg raises
2 sets side crunches (ab cradle)
5 sets flat dumbell bench press
5 sets flat dumbell flyes

Friday - Shoulders and triceps

5 sets seated barbell press
4 sets single arm diagonal raises
4 sets anterior raises
3 sets close grip barbell bench press
3 sets dips behind the back

Saturday - Cardio and forearms

1hr run (7 miles with sprints at the end)

4 sets wrist curls
4 sets reverse wrist curls
2 sets pronation/supination

Sunday - rest

I know many of you say this looks really heavy, and it feels quite heavy too...... I have done it for two weeks now, and even though I am reasonably used to working out, i am bloody knackered I am!

If you can please help by suggesting a modified routine, maybe some other exercises etc. My diet is pretty good, but i should probably be eating more. The only things I take are a protein shake and a multivitamin. Used to take creatine but stopped.

Thanks in advance for all the help...

[Timma]

The main thing I can see is why are you doing chest and bi's one day and then shoulders and tri's? Never do that. And you are doing chest days too close together.

If you are going to do any arms on the same day as another body part you should do chest and tri's and back and bi's. Preferrably i would do arms on a totally different day than any other body part. Do chest one day, back another, then arms.

[pudgy]

Re: Please critique my workout

Originally posted by Face
Aim - To bulk putting on as little fat as possible along the way...

Reps - really aim for 5-10, except on forearms, heard they respond better to higher reps to increase bloodflow.

Monday - Chest and Biceps

5 sets Incline dumbell bench press
5 sets Flat dumbell flyes
3 sets preacher curls
3 sets seated barbell curls do some dips or some declines for your lower chest as well

Tuesday- Abs and Back

2 sets crunches (with ab cradle)
2 sets leg raises
2 sets side crunches (each side with cradle)
3 sets chin ups
3 sets seated cable rows
3 sets dumbell shrugs add some lower back workouts like deadlifts you will grow

Wednesday - Legs

4 sets squats
3 sets leg extensions
3 sets leg curls
4 sets standing calf raises add some seated calf raises

Thursday - Abs and chest

2 sets crunches (ab cradle)
2 sets leg raises
2 sets side crunches (ab cradle)
5 sets flat dumbell bench press
5 sets flat dumbell flyes lower chest

Friday - Shoulders and triceps

5 sets seated barbell press
4 sets single arm diagonal raises
4 sets anterior raises
3 sets close grip barbell bench press
3 sets dips behind the back

Saturday - Cardio and forearms

1hr run (7 miles with sprints at the end)

4 sets wrist curls
4 sets reverse wrist curls
2 sets pronation/supination

Sunday - rest

I know many of you say this looks really heavy, and it feels quite heavy too...... I have done it for two weeks now, and even though I am reasonably used to working out, i am bloody knackered I am!

If you can please help by suggesting a modified routine, maybe some other exercises etc. My diet is pretty good, but i should probably be eating more. The only things I take are a protein shake and a multivitamin. Used to take creatine but stopped.

Thanks in advance for all the help...

also, get back on that creatine, training this heavy it will help you heal.
id split cardio day up into 2 or 3 days of 30 minute lower intensity sessions (more conducive to buking)
also- get your diet right bulking is bulking, probably not eating enough=not bulking.

[Stonecold54]

Just from an overall glance from your post, you are doing to many sets per exercise. Do one or two intense sets for each exercise. you will get more out of them and you won't be as over trained for one thing. if your sets are as intense as they should be. it should be hard to complete just one set. remeber you are just trying to stimulate the muscle to grow in the gym, rest is more important than the workout.


Also you should be taking off at least 3 days a week. there is no need to train that much

[meat12]

Yeah I wouldn't do chest twice a week, more isn't always better man. Let your muscles get some rest