Please critique my workout plan

datsundriver87

I break my workouts into 3 days try to hit each one twice a week but I would say 5 days is more common than 6. The weight numbers range allot sometimes I'll go higher with less reps but this is my usual 8-10 rep per set

Day 1

Back biceps

Lat pull down machine
Start 90
1 sets of 120
2 sets of 135

One arm row
Start 45
2 sets of 55
1 set of 60

Deadlift
Start 100
3 sets of 205

Reverse chest fly
Start 10
1 sets of 15
2 sets of 17.5

Straight arm pulldowns
Start 70
2 sets of 100
2 sets of 110

Seated Rear delt dumbbell
2 sets of 10
1 set of 15

Dumbbell bench press
Start 35
2 sets of 55
1 set of 60

Barbell curl
Start 50
3 sets of 65-70

Wrist barbell curl
Start 30
3 sets of 40-50


Pull-ups


Day 2

Leg shoulder abs

Seated Leg curl
80 start
3 sets of 115
1 set of 130

Leg extension
Start 100
3 sets of 160

Machine leg press
Start 180
3 sets of 230

Deadlift
Start 100
3 sets of 185
225 max

Squat
Start 105
3 sets of 135

Calf extension
Start 160
3 sets of 240

Hip abduction
Start 130
3 sets of 190

Lunges

Ab crunches
100 at 80 pounds


Dumbbell front raise
3 sets of 20

Rotator cuff external
3 sets of 25

Cable shrug
3 sets of 190

Hack squat
3 sets of 90

Day 3

Chest tri abs day

ISO lateral decline
3 sets of 140
180

Incline dumbbell fly
1 sets 32.5
2 sets of 40

Dumbbell pullover
Start 30
2 sets 50
1 set of 55

Incline dumbbell bench press
Start 30
2 sets of 45

Iso lateral high row
Start 140
2 sets of 160
1 of 180

Dual cable cross center
Start 22.5
2 tsets of 35
1 set of 40

Tricep extension
Start 45
3 sets of 60

Incline press
1 set of 60
2 sets of 50

Tricep kickback
3 sets of 20

Ab crunch machine
75 reps split up 80 pounds
100 sit-ups

Plank 5 mins

Bench press
3 sets of 135
....
I know my squat and bench press is low I feel like the main muscles used can handle more weight but I'm not very controlled and shaky if I go much over those weights.

Mountainbum777

Imo that is a ton of volume, writing up your own routine is not always the best idea when you are inexperienced. Are you able to make it through these workouts 5 days a week, while seeing gains? What are your stats, experience, and goals? Have you ever ran a proven beginners program? Judging strictly from the weight you are pushing on your main lifts those should be your focus and all that extra secondary work should go.

drachfit

Google for PPL linear progression. It's a popular workout style that fits well with bodybuilding goals while incorporating major lifts.

As for your current program:

1. You do bench press on back and biceps day? Bench is the main Chest and Triceps exercise. It does not work back or biceps.

2. You should start each workout with the major compound free weight lifts. since these are the most effective and require the best technique, you want to be freshest when doing these. Start every workout with the major compounds and then move on to the machines. Ex. Back and biceps day, start with Deadlift and then pullups. Legs/shoulders day start with squats and then incline or standing press. Chest day start with bench press. Then after the main lift is done move on to the supplementary work.

3. Focus primarily on progressing the main compound lifts. Say adding 5lbs a week or an extra rep in each set (once you can do higher reps, up the weight)

4. Don't worry so much about progressing the machine work. Your priority is to make progress on the main lifts, the accessories will go up over time. don't kill yourself by "majoring in the minors"

Mountainbum777

Exactly what Drachfit said, I am currently running a PPL (Push/Pull/Legs) I'll post below for you to check out. You can run it as P/P/L/Rest/P/P/L or P/P/L/P/P/L/Rest since you are able to hit the gym 5-6 times a week. Not to be rude Datsun but there are really so many things wrong with your program you should really find a proven routine to start with.

Push
Flat Bench 3x5
Military Press 3x5
Dips 3x8-12
DB Side Lat Raise 3x8-12
Skullcrusher 3x8-12
Cable Crunch 3x12-15

Pull
Bent Over Rows 3x5
Deadlift 3x5
Pull Ups 3x5
Facepull 3x15-20
BB Curls 3x8-12
BB Shrug 3x8-12

Legs
Back Squat 3x5
Front Squat 3x5
Rom Deadlift 4x8-12
Calf Raise 4x12-15
Cable Crunch 3x12-15
Straight Plank 3x60s

datsundriver87

I originally did the dumbbell bench press on bicep day (not knowing) but I changed that and forgot to take it off my notes (which were copied and pasted directly over to this), so I don't do dumbbell bench press at all anymore with this routine, I focus on barbell bench press. I travel allot for work so I also have a dumbbell workout I do but when I'm able to do this workout I do it 5 days a week. I definitely get exhausted by the time it's done (usually about an hour each workout) but I feel my recovery is pretty good, I also have a very physically demanding job which is why I think my body is used to fast recovery. I will definitely focus on the big 4 compound lifts first than move into the others afterwards thank you both for the advice. I've only been lifting about three months now and imo I've made pretty impressive gains, as you can see in the list my "start" weights were back in November. I started at a 100 pound deadlift (I remember struggling really bad with it also) and in three months I've more than doubled it.

datsundriver87

No offense taken at all I know I'm a beginner and I was basically just taking word of mouth from what others do and piecing it together, I'm definitely gonna give your ppl routine a shot, I'm nervous about only doing 6 exercises a day but maybe if I give myself more rest in between ill be able to do more weight. Short background/stats. I am currently 195lbs and 27 percent body fat, dropped 85 pounds last year doing nothing but cardio and nutrition changes which was amazing, but unfortunately I completely depleted the little bit of muscle I did have along with all the fat so now it's time to hit the gym and build the muscle back up and learn to bulk and cut correctly so I don't loose the muscle again

paulandrachelk

Try New Rules for Lifting to get some good programs for beginners to lifting as well as some good explanations.

drachfit

datsundriver87 wrote: »

I'm definitely gonna give your ppl routine a shot, I'm nervous about only doing 6 exercises a day

thats OK, think quality over quantity. those 6 exercises are giving you more bang for your buck, and you are doing more sets of each (3-4) than what you have listed in your notes (2-3).

lifting is not always about specifically targeting every little muscle on its own. the 6 exercises mountainbum listed all hit a wide range of muscles at once and teach them to work together. As opposed to trying to isolate each one on its own - doing that you are bound to miss a few.

also push-pull-legs can work on 5 days a week too, if you can't do 6 then you just keep doing the workouts in order, so on a 5-day week you might just do P-P-L-rest-P-P-rest-rest and next week you would just start up with the next workout in the sequence, which is Legs.

StealthHealth

Too much volume and too complex a program.

nordlead2005

As a beginner, that is way more complicated than you need to make it. Also, it loos like most of your days start off with isolation exercises and the big compound movements are buried in the middle somewhere or at the end, which isn't the best way to do it as generally your big compound lift should be first and the accessory/isolation work should be after.

A simple 3x/week full body program would probably be good. Starting Strength, StrongLifts5x5, Fierce 5, Ice Cream Fitness 5x5, etc... If you really want to work out more than 3x/week, then there is PHUL which is 4x/week or you can run PPL 5x-6x/week.