Jan Workout advice

magotch07

hi all

any1 wanna critique my Jan workout, just looking for advice

magotch07

Mon
Chest / Bicep

1 Benchpress Pyramid
2 Decline Benchpress 5*8
3 Incline Dumbell Fly 3*12
4 Cross Over Front Raise 3*12
5 Cable Cross-Over 3*12
6 Dumbell Pullover 3*12

1 Hammer Curl 3*12
2 Alternate Incline Curl 3*12
3 Preacher Curl 5*8
4 EZ Curl (Palm Down) 5*8

15min x trainer level 15 Warm Up
15 min Bike Level 12 Warm Down

Weds
Shoulders / Back

1 Smith - Behind Head Press 5*8
2 Lateral Raise 3*12
3 Dumbell Rear Fly 3*12
4 Barbell Upright Row 5*8
5 Dumbell Shrug 3*12

1 Chin-up (Wide Grip) 5*8
2 Barbell Bent Over Row 3*12
3 Lat Pull Down 3*12
4 Seated Row (Rope - Neutral Spine) 3*12
5 T-Bar Row (Corner) 5*8

10 min jog Warm Up
15 min intervals threadmill Warm Down
Sunday
Legs/ Tricep/Bicep

1 Upright Leg Press 3*12
2 Squat 5*5
3 Deadlift 5*5
4 Good Morning 3*12
5 Lunge 3*12

1 Dumbell Single Arm Tricep 3*12
2 Dips (Frame) 5*8
3 Tricep Push Down (Rope - Wide Grip) 3*12

1 Forearm Dumbell Shrugs 3*12
2 Alternate Incline Curl 3*12
3 Preacher Curl 3*12

15 min Bike Level 12 Warm Up
15 min intervals threadmill Warm Down

magotch07

Extra Day


1 Squats 5*5
2 Bench Pyramid
3 Smith - Behind Head Press 5*8
4 Chins 5*8
5 Dips 5*8
6 Bicep Curl 5*8
7 Push Ups 3*Failure

15min x trainer level 15 Warm Up
15 min intervals threadmill Warm Down

bigstar

it looks like your doing too much tbh. im not a fan of the massive volume bodypart spilts. unless your a bodybuilder and want to hit you chest/back/whatever from all angles then its a bit of a waste imo. and if your asking for advice here your obviously not an experienced BBer. its up to what you like obviously but that just looks like too much for a normal gym goer.

it gets said again and again but things like 4 bi exercises isnt really necessary, its a small muscle and their gonna be fcuked after 3 hard sets anyway.

id look at some of tranformers posts and others on programs. tbh your extra day looks more balanced if you throw in some hamstring exercises like stiff leg deadlifts.

also doing heavy squats, deads and good mornings one after another looks good for getting injured more than anything else.

i shouldve just asked what are goals first?

InKonspikuou2

You must spend more time in the gym than at home with that routine.

If you hit your chest hard enough with a barbell bench press you don't need to do flyes, declines or start doing cable work. You could add dips maybe and scrap the rest. I think that would be more beneficial. It always has been for me. Anyways it all depends on what your goals are? Looking to get bigger or increase strength, tone up, etc? As for biceps all you really need is the one movement. Some form of curls. Barbell curls if you can do them as i have always found they are the best for building bigger arms.

For the shoulders you should drop the smith machine. Try doing overhead presses without one. If you are pushing good weight over your head you shouldn't need any other shoulder exercise. Maybe lat raises depending on goals. On your back day you should do your deadlifts and do them first. Heavy compound movement so you want to be at full strength when starting. The chins or bent over rows are good. But i wouldn't do the two together. No need to be doing all the rest as your back muscles should be really hit by now.

Start with the squats for your legs day followed by good mornings. Or you could substitute with straight leg deadlifts. For the triceps try close grip bench press. Best for building mass in my opinion. Or weighted dips. No need to be hitting it with 2 or 4 exercises. And why work the biceps again?

Also i don't know how you have the energy to fit in that extra day with squats and benching again.

The above is just my opinion and i'm coming from the less is more angle. Some people like 2+ exercises for certain muscle groups but i have just found more gains with the 3 big compound lifts and one direct movement for the smaller muscles. Again it all depends on your goals. But you are doing way too much.

COYW

That routine is way too long. You must be spending hours in the gym. As others have said, what are you looking to do? The first and probably most important thing to get right is your diet making sure it is tailored to your desires. You can have the best training plan in the world but if your diet is littered with junk food, it is going to be no use to you whatsoever.

magotch07

cheers lads apreciate the advice ill shorten it up me thinks