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Please critique my workout

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DVS
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2019/02/09 22:28:25 (permalink)
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Please critique my workout

Hi would you critique my workout please.

I’m not sure if I’ve too many sets/reps

M
164lbs
5’11”
12.7% BF
Cutting to 9 - 10%
Daily Cals 2200
C 172g P 220 F78

Monday Legs

Squats 4 x 10 67.5k
Lunges 2 x 10 15k
Leg Extensions 3 x 10 45k
SLDLs 3 x 10 27.5k
Leg curl 3 x 20k
Calf raises 4 x 15 32.5k

Tuesday Chest / Biceps
Flat chest 4 x 10 27.5k
Barbell curls 3 x 10 26.5k

Incline chest 3 x 10 22.5k
Conc curls 3 x 10 10k

Decline chest 3 x 22.5k
Hammer curls 3 x 10 20k

Flyers 3 x 10 15k

LISS 20 mins

Wednesday HIIT20 mins

Thursday Back / Triceps

Pull ups 5 x 5
Tricep dips 4 x 10 50k

Bent over row 4 x 10 27.5k
EZ Skulls 3 x 10 27.5k

Shrugs 3 x 10 32.5k
Upright row 3 x 10 11.5k Light

Dumbbell o/hd ex 3 x 10 22.5k
LISS 15 minutes

Friday Shoulders / Abs

D/Shoulder press 4 x 12 21k
Broom handle turns 4 x 50

Sit-ups 4 x 8 25k
Dumbbell side raises 3 x 10 7.5k

Cardio HIIT 20

Saturday Cardio HIIT 20

Sunday rest

Any advice would be really appreciated

Thanks
#1

5 Replies Related Threads

    silent rep
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    Re: Please critique my workout 2019/02/10 10:17:54 (permalink)
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    Just my 2 pence worth....You don't need 3 Tri and Bi exercises 2 exercise for 3 sets is enough.
    If you keep the the drips (an awesome exercise also known as upper body squats) then i'd drop the decline chest press, start with incline followed by flat and either incline or flat flyes
    Generally upright rows are used as a shoulder exercise but how much they hit the delts is somewhat determined by your grip width.
    Remember keep your workouts short, intense and progressive you grow outside the gym not in it, your best gains will come if you follow a quality diet and get plenty of rest, weight loss will be down to calorie intake v's expenditure. 
     
     
    Good luck 👍

    Fortes Fortuna Adiuvat
    #2
    DVS
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    Re: Please critique my workout 2019/02/10 11:12:07 (permalink)
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    Thanks man. I’ll reduce the arms down to 2 exercises each.

    The dips are not conventional dips. My feet are on a bench and my hands on another and a weight on my lap
    So would you still recommend not doing declines?
    #3
    silent rep
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    Re: Please critique my workout 2019/02/10 11:20:41 (permalink)
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    DVS


    The dips are not conventional dips. My feet are on a bench and my hands on another and a weight on my lap
    So would you still recommend not doing declines?



    Ah ok I see, in that case yeah do 1 incline, 1 flat and 1 decline exercise for chest  or drop the bench dips for Tri's and do conventional drips for your decline chest exercise?

    Fortes Fortuna Adiuvat
    #4
    DVS
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    Re: Please critique my workout 2019/02/10 13:03:18 (permalink)
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    Thanks pal
    #5
    billy2shots
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    Re: Please critique my workout 2019/02/10 16:05:37 (permalink)
    +1 (1)
    Being able to train 4 times a week is good and opens up far better options for you.
    Although destroying each muscle once a week with loads of reps can and does work, modern science and anecdotal evidence shows that more frequency is more optimal.

    With increase in frequency there must be a decrease in session volume. However because you have increased frequency the total weekly volume can work out more.

    Imagine working your chest once a week as you currently do. You're stimulating your chest 52 times a year. Now imagine training chest twice a week. Providing rest, recovery and diet is correct you are doubling your opportunity of growing that muscle.

    Look up upper/lower splits. Lyle McDonald has a very popular routine called the generic bulking routine but there are plenty of cookie cutter routines.

    You can also do Push /pull.

    Loads of opportunities to increase frequency. Once you have your mind wrapped around 'stimulate don't annihilate' then you can start building routines that fit you perfectly.

    As a rule, a total weekly volume of around 120 reps for larger muscles are plenty and 60 for smaller presuming you are not on drugs.
    Split between 2 sessions a week gives you plenty of opportunity to stimulate.

    Sessions don't have to be identical. First chest session could be lower reps and second could be higher reps etc etc.
    Commonly movements in each session will differ for reps so using chest again, the first exercise might be flat bb press 3x6-8 and your second might be incline db press 3 sets of 10-12 etc.

    Making your own routine to fit around your work/family life is great but only when you develop enough understanding.

    Also if you are natural and not on PEDs then you are eating too much protein.
    #6
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