My new workout, tell me if it's alright!

[DCF]

I know I know, I make way too many threads!!!

Anyways, I finally made a new and improved workout. I've worked it a week or so and I feel the most burn yet!

Day 1: Chest and Biceps

Chest:

BB flat bench - 3 x 5
BB incline bench - 3x10
DB incline flyes - 3x10
Seated machine flyes - 3x10

Biceps:

EZ Bar curls - 3 x 10
21s - 3x(21)
Preacher curls(BB) - 3 x 10
Hammer Curls - 3 x 10

Day 2: Rest

Day 3: Shoulders

Shrugs - 3 x 10
Lateral Raises - 3 x 10
Machine Lateral raises - 3 x 10
Machine military press(Not sure of the name) - 3 x 10

Day 4: Rest

Day 5: Back and Triceps

Back:

Deadlifts(Just starting them next time I enter the gym) - 3 x 10
Machine Pulley(Back) - 3 x 10
Seated Rows - 3 x 10

Triceps:

Brain Crushers - 3 x 10(1 set of 12)
Tricep Pulley - 3 x 10

Day 6: Rest

Day 7: Legs

Leg curls - 3 x 10
Leg press - 3 x 10
Squats- 3 x 10
Thing for back of bottom leg(Not sure of name) - 3 x 10


Repeat


Anything I should include/take away from the routine? Tell me your thoughts.

[bics56]

Way way too much volume
Day one I would do this instead
Chest/Back
BB flat bench - 3 x 5
BB incline bench - 3x10
Some type of rows 3x 10
Chins 3 x 10

Legs
Squats 3 x 8
DL's 3 x 6
Leg Curls 3 x 10
Calve raises 3 x 12

shoulders/cleans/traps
Shoulder presses 3 x 8-10
lat raises 3 x 10
cleans 3 x 6
shrugs 3 x 12

bi's/tri's
BB curls 3 x 10
DB curls 3 x 10
Close and/or reverse grip presses 3 x 10
tricep extentions 3 x 10

Just an idea very similiar to what I do now

[DNL]

You must have some hoooyyggeee biceps.

[Keith]

12 work sets on biceps along with a back routine?

I like your split, keep it, but too much volume on chest and biceps man. Add more into your back day (chins and corner rows)
I also suggest throwing squats at the beginning of your routine and hit them hard and heavy. Try preforming 5x5 with squats, deads, and flat bench.

[DCF]

12 work sets on biceps along with a back routine?

I like your split, keep it, but too much volume on chest and biceps man. Add more into your back day (chins and corner rows)
I also suggest throwing squats at the beginning of your routine and hit them hard and heavy. Try preforming 5x5 with squats, deads, and flat bench.

You're right, I don't normally do every bicep workout on my day. I will be cycling around 2-3 of them each week. Changing it up ya'know?

And the order I put them in isn't the order I do the workout. The days are right but the order of the workouts are not exact.

I normally do squats RIGHT AWAY before anything else. Then leg curls, leg press and the calve(sp?) workout at the end before the run.

I'll work on cutting down biceps and adding more to back. Thanks for the tips guys!

Personally, what do you think of the order I have for days?

[Chef_Tony]

the muscles on the back of the lower part of your legs are called your calves (the L is silent) and the exercise you mentioned is probably calf raises.

The order of days doesn't matter that much if your only working each muscle group once a week.

[Keith]

I like the order you have! Leave that alone, its good.

I suggest doing squats, then leg press, then leg curls and what have you for calves.

[DCF]

How does this look?

Day 1:

Chest & Biceps:

Flat BenchPress - 5x5
Incline BenchPress - 3x10
Incline Flyes - 3x15

Consentration Curls - 3x10
Hammer Curls - 3x10
Preacher Curls - 5x12

Day 2:

Rest

Day 3:

Shoulders:

Bent-Over Lateral Raises - 3x10
Lateral Dumbell Raises - 3x10
Plate Front Raises - 3x10
Upright Rows - 3x10
Shrugs - 3x15

Day 4:

Rest:

Day 5:

Back & Triceps:

Lat Pull-Downs - 3x10
Close-Grip Lat Pull-Downs - 3x10
Seated Rows - 3x10
One-Arm Dumbell Rows - 3x10

Push-Downs - 3x10
Seated Dumbell Triceps Extensions - 3x10


Day 6:

Rest

Day 7:

Legs:

Squats - 3x15
Leg Press - 3x10
Leg Extensions - 3x10
Seated Leg Curls - 3x10
Standing Calf Raises - 3x15


Abs during 2-4 workouts along with wrist work on either Back/Tricep day and/or Chest/Bicep day!

[Canadian Crippler]

You need some deadlifts, some GMs/SLDL/GHRs, some overhead presses, some chins and less curls.

[DCF]

You need some deadlifts, some GMs/SLDL/GHRs, some overhead presses, some chins and less curls.

I find my workout is pretty good. I'm on week 2 of it and I love it so much.

Chins seem to do nothing whatsoever for me. I can do them easily, so they rarely work anything...Thanks though!

[Canadian Crippler]

What are your stats? Do whatever works for you man. But if you're new to the game or not too strong/big right now, stick with the basic movements.

I promise you'll feel different about the word "awesome workout" once you throw in some deadlifts and Good Mornings (on different days or alternating... if you do them on the same day you very well may die (not actually))

[LouPac]

How does this look?

Day 1:

Chest & Biceps:

Flat BenchPress - 5x5
Incline BenchPress - 3x10
Incline Flyes - 3x15

Consentration Curls - 3x10
Hammer Curls - 3x10
Preacher Curls - 5x12

Day 2:

Rest

Day 3:

Shoulders:

Bent-Over Lateral Raises - 3x10
Lateral Dumbell Raises - 3x10
Plate Front Raises - 3x10
Upright Rows - 3x10
Shrugs - 3x15

Day 4:

Rest:

Day 5:

Back & Triceps:

Lat Pull-Downs - 3x10
Close-Grip Lat Pull-Downs - 3x10
Seated Rows - 3x10
One-Arm Dumbell Rows - 3x10

Push-Downs - 3x10
Seated Dumbell Triceps Extensions - 3x10


Day 6:

Rest

Day 7:

Legs:

Squats - 3x15
Leg Press - 3x10
Leg Extensions - 3x10
Seated Leg Curls - 3x10
Standing Calf Raises - 3x15


Abs during 2-4 workouts along with wrist work on either Back/Tricep day and/or Chest/Bicep day!

*Slaps forehead*