Critique my workout or suggest me a better one

[mjf]

I train for aesthetics only, not a power lifter, don't max out and don't know or care what my max is on any lift. I change my workout up every once in a while and like to try different things.

Here's a sample of my current plan. Some days I change up the order of things and add or omit certain things based on how I feel that day.

Day 1
Chest/ tri's
Flat barbell bench 3x10 (heavy for my build)
Incline barbell 3x10 (heavy)
Decline dumbbells 5x10 (medium weight but I'm tired at this point so it's a struggle)
Flat dumbbell press 3x10
Incline dumbbell 3x10
Pec deck or flat flys 3x10

Overhead dumbbell tricep press 3x10
Skull crushers 3x10
Straight bar pushdowns 3x10
Rope pushdowns 3x10
V bar pushdowns 3x10
If enough energy: tricep kickbacks or some single handed reverse grip pushdowns until exhausted

Day 2
Back/traps
Underhand seated row 3x10 (heavy)
Lat pulldowns 3x10
Close grip rows 3x10 (heavy)
Behind neck lat pulldowns
Overhead row/pulldown 3x10 not sure what this exercise is called. I use lat pulldown bar and start high with arms straight and pull down to waist
Single hand bent over dumbbell rows 3x10 (heavy)

Close grip barbell shrugs 3x15
Shoulder width barbell shrugs x15

Day 3
Shoulders/bi's
Barbell military press 3x10
Dumbbell arnold press 3x10 I think that's the name. Dumbbell press then on down motion bring them together in front of you.
Rear delt flys on machine 3x10
Front dumbbell raises 2x10
Side lateral raises 2x10

Dumbbell curls 10 reps each pyramiding up and back down 25, 30, 40, 40, 30, 25.
Isolation dumbbell curls 3x10
Isolation hammer curls 3x10

Day 4
Legs
Squats 3x10
Front squats 2x10
OR split squats 3x10
Leg press machine 3x10
Leg curls 3x10
Leg extension 3x10

I start my calf workout when I start squats.
Seated calf raises 3 or 4 x20
Leg press machne calf raises as many as I can after each set

It's time to make a change in my workout. I'm just not sure which direction to go.

 

[mjf]

Oh. And I try to work out 6 days a week, but will take an extra day off if I feel my body needs the rest or if I end up not able to sleep well for a couple nights in a row. I have some lower back pain which hinders my sleep at times. It's also why I don't deadlift at the moment.

 

[mjf]

Also, for reference, I have a membership at 2 different gyms and they both suck in their own ways. The one I have had a memberhip at the longest doesn't have a free weight bench or squat rack, only a smith machine where I do my squats and bench press. I have started using the other gum on chest and leg day because they have squat racks and free weight benches for flat, incline, and decline, but I've only gone there twice. So when I say I do front squats, it has been on a smith machine which I learned very quickly after going to the new gum, isn't even close to the same thing as free weights.

 

[Riprock713]

In my opinion , aesthetically speaking all that matters is that you go as hard as you can and squeeze/contract the muscle. Also I read once that to make your chest more aesthetically pleasing prioritize the upper chest

 

[GeorgeForemanRules]

Looks like a workout from Muscle and fitness back in the early 80's


Too much, too often, too complicated.

 

[mjf]

Looks like a workout from Muscle and fitness back in the early 80's


Too much, too often, too complicated.

I did read some of the other workout plans while considering what to change to. Reason I haven't made a switch is because they don't seem like enough work. I don't have a workout partner to spot me so going really heavy to failure isn't possible. I suppose that's why I added extra exercises. I can exhaust everything with the dumbbells after getting some of the basic movements done.

 

[mjf]

I think I'll get through this week then try the routine laid out by @weighted chinup

 

[RocknTanxNBangnSkanx]

Lol on your back workout I don't know what that exercise is either that you called the overhead row/pull down but after reading the description I know exactly what you're talking about. I like those and can really feel them in the lats at the upper part of the movement.
It doesn't look like you do any deads? Those could help with overall mass. Sorry I don't have any recommendations. My routine is kinda similar and I'm trying to figure out how to switch it up


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[Brandaddy]

Personally I'd simplify it.. I used to do a few sets of this, a few sets of that, etc. I ended up getting just as good if not better gains with just mastering the basics and doing more of them. In example, I used to do 6 chest exercises per chest workout. Now I do a maximum of three and if anything I've been seeing better results while making my workouts more simple and more quick since I'm not moving from station to station every two minutes.

 

[NovaFlex]

Wtf.. way too much. Simplify it. 4-7 movements, depending on frequency and intensity.

 

[Perrin Aybara]

Personally I'd simplify it.. I used to do a few sets of this, a few sets of that, etc. I ended up getting just as good if not better gains with just mastering the basics and doing more of them. In example, I used to do 6 chest exercises per chest workout. Now I do a maximum of three and if anything I've been seeing better results while making my workouts more simple and more quick since I'm not moving from station to station every two minutes.

For sure better to master a select few than just be okay at a bunch.

 

[NovaFlex]

For sure better to master a select few than just be okay at a bunch.

I hold that true, to a degree. For my core movements--OHP, bench, squat, bent over rows and DL- i live by mastering the technique.. for the assistance movements, I get bored sometimes and throw in random shit.

 

[Brandaddy]

I hold that true, to a degree. For my core movements--OHP, bench, squat, bent over rows and DL- i live by mastering the technique.. for the assistance movements, I get bored sometimes and throw in random shit.

There is definitely nothing wrong with assistance work.. Everyone has something they would like to work on, for me it's arms. Ha. The problem is, the bigger they get, the smaller they look. Started at 5'9 with 13" arms, now they're a touch over 17" but to me they don't look like they grown at all.. Lol.

 

[Perrin Aybara]

I hold that true, to a degree. For my core movements--OHP, bench, squat, bent over rows and DL- i live by mastering the technique.. for the assistance movements, I get bored sometimes and throw in random shit.

I don't know, I'm more of a keep it simple guy. If it doesn't directly improve one or more of the big three I'm not doing it. I'm not really a fan of much assistance work in general, a lot of the time more of the main lifts is the answer. Some of the best progress I've made was with very little assistance work. Although doing lats, especially weighted chin ups, I do a lot of if I'm not prepping for a meet. Whether or not that helps for powerlifting is up for debate.

 

[NovaFlex]

There is definitely nothing wrong with assistance work.. Everyone has something they would like to work on, for me it's arms. Ha. The problem is, the bigger they get, the smaller they look. Started at 5'9 with 13" arms, now they're a touch over 17" but to me they don't look like they grown at all.. Lol.

I hear that completely. I'm sitting at 16 and change ( ) and they feel like they look the same.

@Perrin Aybara i feel you on keeping it bare bones. At heart, I'm all for strength, but I like to see some mass cos I'm vain like that.

 

[mjf]

When you guys measure your arms, is that flexed or unflexed? I assume flexed since any time I see someone with a measuring around their arm, it's flexed.

 

[Riprock713]

As far as aesthetics go I woul say focus on the compound lifts but you definitely need isolated movements in order to sculpt your body exactly how you want it

 

[ambulldog]

Your push to pull ratio is way off. instead of adding pull id lower push with all that volume

 

[Tyrsson]

I train for aesthetics only, not a power lifter, don't max out and don't know or care what my max is on any lift. I change my workout up every once in a while and like to try different things.

Here's a sample of my current plan. Some days I change up the order of things and add or omit certain things based on how I feel that day.

Day 1
Chest/ tri's
Flat barbell bench 3x10 (heavy for my build)
Incline barbell 3x10 (heavy)
Decline dumbbells 5x10 (medium weight but I'm tired at this point so it's a struggle)
Flat dumbbell press 3x10
Incline dumbbell 3x10
Pec deck or flat flys 3x10

Overhead dumbbell tricep press 3x10
Skull crushers 3x10
Straight bar pushdowns 3x10
Rope pushdowns 3x10
V bar pushdowns 3x10
If enough energy: tricep kickbacks or some single handed reverse grip pushdowns until exhausted

Day 2
Back/traps
Underhand seated row 3x10 (heavy)
Lat pulldowns 3x10
Close grip rows 3x10 (heavy)
Behind neck lat pulldowns
Overhead row/pulldown 3x10 not sure what this exercise is called. I use lat pulldown bar and start high with arms straight and pull down to waist
Single hand bent over dumbbell rows 3x10 (heavy)

Close grip barbell shrugs 3x15
Shoulder width barbell shrugs x15

Day 3
Shoulders/bi's
Barbell military press 3x10
Dumbbell arnold press 3x10 I think that's the name. Dumbbell press then on down motion bring them together in front of you.
Rear delt flys on machine 3x10
Front dumbbell raises 2x10
Side lateral raises 2x10

Dumbbell curls 10 reps each pyramiding up and back down 25, 30, 40, 40, 30, 25.
Isolation dumbbell curls 3x10
Isolation hammer curls 3x10

Day 4
Legs
Squats 3x10
Front squats 2x10
OR split squats 3x10
Leg press machine 3x10
Leg curls 3x10
Leg extension 3x10

I start my calf workout when I start squats.
Seated calf raises 3 or 4 x20
Leg press machne calf raises as many as I can after each set

It's time to make a change in my workout. I'm just not sure which direction to go.

I would suggest adding dips to your chest day and also prioritizing inlcine/flat every other week or something akin to that. And switching from barbell to dumbbell such as doing flat barbell then flat flies, then incline dumbbell then incline flies, followed by a few sets of dips and the following week rotate not only the order but the object used. I'd personally add deadlifts in every other week as well. I found great results with my deads and squats, maybe a few more sets of squats? I'm just throwing ideas out. I've tried many things and I still experiment a lot. One thing I learned and loved is for a compound movement say bench, do a heavy set with the barbell and rack it, immediately pick up dumbbells and pump out 10 or so so th at your total reps is around 15. It's killer!

 

[Just Fish]

I train for aesthetics only, not a power lifter, don't max out and don't know or care what my max is on any lift. I change my workout up every once in a while and like to try different things.

Here's a sample of my current plan. Some days I change up the order of things and add or omit certain things based on how I feel that day.

Day 1
Chest/ tri's
Flat barbell bench 3x10 (heavy for my build)
Incline barbell 3x10 (heavy)
Decline dumbbells 5x10 (medium weight but I'm tired at this point so it's a struggle)
Flat dumbbell press 3x10
Incline dumbbell 3x10
Pec deck or flat flys 3x10

Overhead dumbbell tricep press 3x10
Skull crushers 3x10
Straight bar pushdowns 3x10
Rope pushdowns 3x10
V bar pushdowns 3x10
If enough energy: tricep kickbacks or some single handed reverse grip pushdowns until exhausted

Day 2
Back/traps
Underhand seated row 3x10 (heavy)
Lat pulldowns 3x10
Close grip rows 3x10 (heavy)
Behind neck lat pulldowns
Overhead row/pulldown 3x10 not sure what this exercise is called. I use lat pulldown bar and start high with arms straight and pull down to waist
Single hand bent over dumbbell rows 3x10 (heavy)

Close grip barbell shrugs 3x15
Shoulder width barbell shrugs x15

Day 3
Shoulders/bi's
Barbell military press 3x10
Dumbbell arnold press 3x10 I think that's the name. Dumbbell press then on down motion bring them together in front of you.
Rear delt flys on machine 3x10
Front dumbbell raises 2x10
Side lateral raises 2x10

Dumbbell curls 10 reps each pyramiding up and back down 25, 30, 40, 40, 30, 25.
Isolation dumbbell curls 3x10
Isolation hammer curls 3x10

Day 4
Legs
Squats 3x10
Front squats 2x10
OR split squats 3x10
Leg press machine 3x10
Leg curls 3x10
Leg extension 3x10

I start my calf workout when I start squats.
Seated calf raises 3 or 4 x20
Leg press machne calf raises as many as I can after each set

It's time to make a change in my workout. I'm just not sure which direction to go.

I think your workouts are pretty good. Try this it gives you more time to heal and you'll be stronger for every workout.
M-chest/abs
T-shoulders/triceps
W-back include obliques and traps
Th-legs/biceps
Fri-repeat Monday then next Monday start with Tuesday
Write it out it works you only do same muscles twice a week once a month