Critique My Workout Program Please!

Yamonda

Hi All,

Weight Lifting over the past 2 years now and my goal is mass gain (hypertrophy)

Stats:

Height: 6'1"
Weight: ~188lbs
BF%: ~15%

I am pretty much getting my ~188g of protein per day, even excess some days, (although my diet could be better it certainly has improved)

Below is my workout routine. Comments/criticisms welcomed!:)

Monday - Chest

Incline Dumbell Press (4 Sets 6-8 Reps)

Flat Barbell Bench Press (4 Sets 6-8 Reps)

Chest Dips (3 Sets to Failure)

Incline Dumbell Flyes (3 Sets 8-10 Reps)

Cable Cross Overs (3 Sets 8-10 Reps)



Tuesday - Back

Wide Grip Pull Ups (4 Sets 6-10 Reps)

Deadlift (5 Sets 5 Reps)

Bent Over Barbell Row (4 Sets 6-8 Reps)

Bent Over Reverse Flyes (3 Sets 8-10 Reps)

Close Grip Pull Down (3 Sets 8-10 Reps)



Wednesday - Shoulders

Smith Machine Shoulder Press (4 Sets 6-8 Reps)

Dumbell Overhead Press (4 Sets 6-8 Reps)

Dumbell Lat Raise (3 Sets 8-10 Reps)

Barbell Front Raise (3 Sets 8-10 Reps)

Barbell Upright Row (3 Sets 8-10 Reps)

Dumbell Shrugs (2 Sets 10 Reps)



Thursday - Rest



Friday - Arms

Chin Ups (3 Sets 8-10 Reps)

Wide Grip Barbell Curl (3 Sets 8-10 Reps)

Incline Barbell Hammer Curl (3 Sets 8-10 Reps)

Close Grip Bench Press (3 Sets 6-8 Reps)

Weighted Bench Dips (3 Sets 8-10 Reps)

1 Arm Overhead Extension (3 Sets 8-10 Reps)



Saturday - Legs

Squat (5 Sets 5 Reps)

Leg Press Machine (4 Sets 6-8 Reps)

Stiff Legged Deadlift (4 Sets 6-8 Reps)

Leg Curl (4 Sets 8-10 Reps)

Leg Extension (4 Sets 8-10 Reps)

Seated Calf Raise (3 Sets 8-10 Reps)

Standing Calf Raise (3 Sets 8-10 Reps)



Sunday - Rest



I have been following the above routine for about 6 weeks and have seen gains from it, however I should mention that I feel my chest is lagging behind other muscle groups in particular. I realise this might be very likely due to my diet (which I am working on) but from a training point of view how is my workout?

Feedback greatly appreciated!

Yamonda

BUMP...anyone?

Magill

Seems fine to me, tho im no expert. If anything maybe you could be over training ? 26 sets on leg day.... ouch... ur not on the juice are you ?