Critique my workout

[Rolando]

Ive been the same workout routine for about a year and Ive gained about 15lbs but feel like I need to change things up. Im 6ft 175lbs and my goals are just size and strength. My goal with my current workout is to keep the weight for each excercize at what i do for a max of 5-8 reps and try to slightly increase the weight each week. I do 3 sets of each excercize. I stopped doing squats a while ago because i have neck problems so ive only been doing leg presses on shoulders day. I know im lacking in that area. My routine right now looks like this:

Mon: chest/bi's
Flat bench, incline dumbells, flat dumbell flys
Straight bar curls, preacher curls, dumbell decline bench curls

Tues: back/tri's
Straight bar rows, hammer machine lateral pulldowns, dumbell bent over rows
Skullcrushers, cable pulldowns, weighted dip machine

Wed: shoulders
Military press, dumbell lateral raises, seated dumbell press
Leg presses

Thurs: ches/bi's

Fri:back/tri's

Sat/sun:rest

 

[ambulldog]

You realize youre doing as many sets for biceps as you are for back?

Push-pull ratio is wayyy off

Legs forget about it

Dude that workout sucks. You gotta figure out more for your legs. Then maybe check out some ppl routines or upper-lower

 

[kap73]

Ive been the same workout routine for about a year and Ive gained about 15lbs but feel like I need to change things up. Im 6ft 175lbs and my goals are just size and strength. My goal with my current workout is to keep the weight for each excercize at what i do for a max of 5-8 reps and try to slightly increase the weight each week. I do 3 sets of each excercize. I stopped doing squats a while ago because i have neck problems so ive only been doing leg presses on shoulders day. I know im lacking in that area. My routine right now looks like this:

Mon: chest/bi's
Flat bench, incline dumbells, flat dumbell flys
Straight bar curls, preacher curls, dumbell decline bench curls

Tues: back/tri's
Straight bar rows, hammer machine lateral pulldowns, dumbell bent over rows
Skullcrushers, cable pulldowns, weighted dip machine

Wed: shoulders
Military press, dumbell lateral raises, seated dumbell press
Leg presses

Thurs: ches/bi's

Fri:back/tri's

Sat/sun:rest

Legs are really lacking bro, leg extensions?, leg curls? Lunges? Light squat? Front squats?

Shoulders is lacking to, no rear delt work?? No real trap work?

I would look through some routines here and make the most out of your gym time

Also not an attack but maybe head to the nutrition threads and learn to eat better, at 6ft and only 175 pounds u could possibly be neglecting your diet

Goodluck

 

[insaiyan93]

So thats it for legs? 3 sets of leg press every week?

What is it thay causes neck problems with squats? Bar placement maybe too high on neck? Have you tried squatting low bar?

 

[Leancuisine]

Odd how your neck injury prevents you from squatting but not benching....
But that's none of my business.

 

[insaiyan93]

Odd how your neck injury prevents you from squatting but not benching....
But that's none of my business.

I have the same thing. Its called Broriosis, its a disease that only allows you to work your glamour muscles.

Chest, arms, delts, and core.

There is no cure.....

However....my doctor wrote me a prescription for a nice pair of slacks to hide my legs

 

[D-max]

Glad I've never hurt my neck. I'd hate to never be able to front squat again.[emoji6]

 

[Leancuisine]

I have the same thing. Its called Broriosis, its a disease that only allows you to work your glamour muscles.

Chest, arms, delts, and core.

There is no cure.....

However....my doctor wrote me a prescription for a nice pair of slacks to hide my legs

If only there were some type of shaman medicine man who could twist, crack, and pop all those things back into place. Maybe even things you could do to prevent further injury.

 

[Hollaatchaboyy]

Ive been the same workout routine for about a year and Ive gained about 15lbs but feel like I need to change things up. Im 6ft 175lbs and my goals are just size and strength. My goal with my current workout is to keep the weight for each excercize at what i do for a max of 5-8 reps and try to slightly increase the weight each week. I do 3 sets of each excercize. I stopped doing squats a while ago because i have neck problems so ive only been doing leg presses on shoulders day. I know im lacking in that area. My routine right now looks like this:

Mon: chest/bi's
Flat bench, incline dumbells, flat dumbell flys
Straight bar curls, preacher curls, dumbell decline bench curls

Tues: back/tri's
Straight bar rows, hammer machine lateral pulldowns, dumbell bent over rows
Skullcrushers, cable pulldowns, weighted dip machine

Wed: shoulders
Military press, dumbell lateral raises, seated dumbell press
Leg presses

Thurs: ches/bi's

Fri:back/tri's

Sat/sun:rest

Try this out

Monday: chest/calve
Tues: hamstring/bicep
Wed: shoulders forearm
Thurs: quad/tricep
Fri: back/ traps..
Lift heavy. And make sure you put 100% into each muscle group. I've gained around 10lbs and my max has gone up about 50-60lbs since I started this split a month ago..

My bench is less reps high weight % of my max, 76%/82%/79%/85%/82%/91%
4/1/4/1/4/1 or 3/1(which I start at 79%/85%/82/88/85/91.

Squats and deadlifts are very important for gaining mass and strength...

 

[Boxsquatter]

If your goals are size and strength the 3 main lifts are the way to go with some accessory work to keep things balanced. Also what is you age. 6'@175lbs cause if your older than 16 you def are not eating enough. I would say eat and bench squat deads the only way to go at this point

 

[Brandaddy]

If you're going for growth, one thing to keep in mind is,

There are three different variables to hypertrophy, to skip the scientific fucking bull shit, you basically want to train in different rep ranges. Thus why a common training method is a main compound movement on any given training day. In example, say you're training back. Your main movement could (should) be deadlifts. So say you do that in a 3-6 rep range, then move to your smaller compound movements and preform that in a 6-12 rep range, then do your smaller isolation movements in a 12-20 rep range. Probably the most simple way to train, doesn't take a rocket scientist to be able to construct his own workout program with that method, plus you'll hit all three variable for hypertrophy. So granted you're eating in a surplus, consistently increasing weekly training volume and allowing for proper recovery in between workouts, then there is no reason you shouldn't grow.

 

[Boxsquatter]

What Brandaddy said