Routine advice/criticism

JimmNeutron

Hey guys, just looking for some tips/criticism on my revamped routine.
Basically its 2 (mayb 3) days a week, Tuesday (possibly thursday) and saturday of a full body workout, hitting each muscle group with one compound movement.

Workout consists of:
Legs: Deadlift and stiff-leg deadlift
Chest: Chest press
Back: Bent over row
Shoulders: Shoulder press and bent-over rear-lateral raise
Arms: Bicep curls and tricep extensions
Abs: Intense ab circuit
Aim for 4 sets of each, no set limit on reps (mayb 8-10)

All i have is a 75 kg barbell/dumbell set and exercise ball so its hard to do squats (no squat rack) and i do chest press on the ball.

Im just lookin to keep relatively healthy and toned, maybe gain a little weight to get rid of the scrawny look.
Eating super healthy aswel just to note.

Cheers, any comments will help.

amazingemmet

JimmNeutron wrote:

Workout consists of:
Legs: Deadlift and stiff-leg deadlift
Chest: Chest press
Back: Bent over row
Shoulders: Shoulder press and bent-over rear-lateral raise
Arms: Bicep curls and tricep extensions
Abs: Intense ab circuit
Aim for 4 sets of each, no set limit on reps (mayb 8-10)

Right idea just needs a little tweaking I done a similar program when i first started doing weights properly and made great gains in both strength and mass

Your legs has two hamstring dominant movements, if i was you i'd swop to something like lunges or bulgarians after the deadlift so you have one hamstring dominant and one quad dominant movement.

Personally i'm not a fan of unsupported bent over rows. A chin up bar would make a great additiion to your back work.

What i used to do when on my similiar program was pick one exercise each session and make that the money one so i'd do a heavy 5x5 with that and then do a 2x6-8 with the others.

Also your volume is a little high at 4x8-10 if your doing the exercises with enough intensity you won't be able to keep it up for the whole workout so better do 2x6-8

JimmNeutron

Thanks for the advice emmet, i did originally do deadlifts and lunges before i got lazy and stopped altogether, just thought i would try something new, but lunges really make more sense.
Also, about the sets/reps, i was only doing 3 sets and aiming for similar reps per set, but i thought that if i had such long gaps between workouts for rest it would be better to add an extra set??
Thanks again for the comment

amazingemmet

Sorry thought it was a three day a week one. If your only doing 2 days a week I reckon it would be better spent doing an upper lower split instead so you cna really destroy yourself and then recover

JimmNeutron

I never actually thought about that, thanks again. Although maybe it would be better just to do an all over body on both days because some weeks i might be able to do the thursday night session, which would be pointless if i was only doing a two day split.