my workout split please review

AsrarHussain

Hello
I just wanted to ask you guys if you could take a look at my workout split and critique and what would you change.
I have a lot of lagging bodyparts, Chest,Arms,Back and legs. My shoulders and traps are ok but you can never get to much muscle lol.

Monday- AM workout Chest + arms PM workout 5 mile run
Tuesday -AM workout Back + forearms PM workout Boxing
Wednesday - AM workout Arms + side Deltoids + traps PM workout 5 mile run
Thursday -AM workout Same as Monday - PM workout Boxing
Friday - AM workout same as Tuesday
Saturday - Legs
Sunday - Rest

Here are the exercises
Monday chest and arms
Dumbbell incline 3-4 sets 8-12 reps
Smith machine incline 3-4 sets 8-10 reps
cable flys 3 sets 8-15 reps
chest press 4 sets 6-10 reps
Arms
single rope tricep extenson 3 sets 12-15 reps
tricep extension machine seated 3 sets 10-12 reps
Bicep preacher curls machine
Cable straight bar curls
I do machines because I have issues with my elbows.

Tuesday-
Back
Rear Deltoids machine flys reverse
cable reverse flys
Assisted pullups medium grip 4 sets 8-12 reps to warm up lats. I am starting pullups to hopefully bodyweight soon
Rack pulls 3 sets 6-10 reps
bent over underhand barbell rows 3 sets 6-10 reps
Tbar rows 3 sets 6-10 reps
underhand lat pulldowns 3 sets 10-12 reps
close grip lat pulldown 3 sets 8-12 reps
seated machine rows 3 sets 12-15 reps
forearms
dumbbell reverse and straight curls

Wednesday- arms and Side deltoids and traps
close grip smith machine
single arm rope tricep extension
tricep extension machine
biceps
Preacher curls single arm machine
single arm cable curls
Dumbbell hammer curls
forearms
dumbbell shrugs
dumbbell side lateral single arm

Saturday - legs
barbell squats 5 sets 6-8 reps heavy
Leg press 5 sets 10-15 reps
dumbbell lunges 10 reps per leg 4 sets
hamstring curls 4 sets 12-15 reps
Stiff legged Deadlifts 4 sets 10-12 reps
Calves
seated calve raises 5 sets 12-15 reps high reps only 1 exercise 1 machine

Boxing 2 hours or so, 4 rounds 3 minute skipping,4 rounds of 3 minute shadow boxing, 2-3 rounds bodysparring, 3 rounds punchbag, circuit training which is pushups,situps normal boxing circuit

galgenstrick

You need to prioritize compound lifts. Back should always start with deadlifts or simiar, Shoulders with OHP, legs with squats, chest with Bench etc.. Work your way down to the least compound movements such as cables and machines. Does your gym not have a barbell? I see a lot of smith machine, but no barbell. Smith machine has been proven to be less effective.

If I were you, I'd get on a structured program instead of making my own split.

AsrarHussain

galgenstrick wrote: »

You need to prioritize compound lifts. Back should always start with deadlifts or simiar, Shoulders with OHP, legs with squats, chest with Bench etc.. Work your way down to the least compound movements such as cables and machines. Does your gym not have a barbell? I see a lot of smith machine, but no barbell. Smith machine has been proven to be less effective.

If I were you, I'd get on a structured program instead of making my own split.

I have shoulder issues so I work rear deltoids first to warm up. I cant do many compound movements due to shoulder and elbow issues

DavPul

A whole one day of legs? Y so much?

Just two days of forearm work? Y so little? Friends don't let friends skip brachioradialis day

AsrarHussain

DavPul wrote: »

A whole one day of legs? Y so much?

Just two days of forearm work? Y so little? Friends don't let friends skip brachioradialis day

Bicep curls and my back workout I don't use strap I get a forearm workout

AsrarHussain

My leg need alot of work plus for me leg day us the hardest