Critique My Bodybuilding Workout

[jesper3]

hey guys, ive been doing weight lifting for about 1.5 years now and over the past 6-8 months ive really started getting into it now. this is my first routine ive come up with and was wondering what everyone thought??

monday - cardio

tuesday - chest/triceps
bench press 3x8
decline db press 3x8
db bench press 3x8
crossovers 3x8
decline skullchrushers 3x8
overhead db extensions 3x8
seated calf raises 3x12
abs

wednesday - cardio
thursday - off

friday - legs/shoulders
squats 3x8
deadlifts 3x8
leg extensions 3x8
hack squats 3x8
incline benchpress 3x8
db shoulder press 3x8
upright rows 3x8
standing calf raises 3x20
abs

saturday - back/biceps
seated row 3x8
pulldowns 3x8
inverted row 3x8
hammer curls 3x8
hurcules curls 3x8
chin ups 3xfailure (keeping good form)
abs

sunday - off

ill be switching my routine around every 4 weeks with a vaired version of the above workout and alternate between the two for 12 weeks. then im moving onto strength training for 8 weeks. then ill come back to this routine.
thanks in advance for your answers

[EKnight]

My initial thoughts are that you have 9 sets targeting anterior delts and nothing for medial or posterior delts. If you stick with 9 sets for shoulders, I'd do one overhead pressing movement, one movement for side delts (ie, lateral raises), and one movement for rear delts (ie, reverse flies). My other observation is that, if done intensely, legs and shoulders in the same day is hard. Any reason why you aren't doing a four day split instead of three? -EK

[iron_worker]

9 exercises in a day seems absolutely ridiculous to me.

IW

[EKnight]

^^ Why?? -EK

[Pitysister]

i'm interested to see what the strength training routine will look like.

[iron_worker]

How do you recover from that much volume?

IW

[Pitysister]

hope he's eating a lot to keep up with all that volume...the same amount of exercises for triceps (pretty small muscle)...as for the legs...seems a little odd.

[EKnight]

At three sets each, that's not an inordinate amount, considering he is doing around 12 total sets for a single body part. Twelve sets a week is not considered high volume. -EK

[EKnight]

Edit- I do agree that he is doing too much for arms and his back and chest should have equal volume, which they do not. -EK

[jesper3]

thanks for all your replies. i see that theres definetly some improvements that i need to make.

My initial thoughts are that you have 9 sets targeting anterior delts and nothing for medial or posterior delts. If you stick with 9 sets for shoulders, I'd do one overhead pressing movement, one movement for side delts (ie, lateral raises), and one movement for rear delts (ie, reverse flies). My other observation is that, if done intensely, legs and shoulders in the same day is hard. Any reason why you aren't doing a four day split instead of three? -EK

the main reason why im not doing a four day split is that with work and tafe which includes a night session i dont have enough time during the week. if i did shoulders on a wednesday night with some cardio included would that be a better solution??
i will definetly be changing my shoulder exercises

Pitysister i'm interested to see what the strength training routine will look like.

my strength routine is one that i found on the net called stronglifts 5x5. over the past 8 weeks i have been doing a smiliar strength training routine and have seen some great results

Pitysister hope he's eating a lot to keep up with all that volume...the same amount of exercises for triceps (pretty small muscle)...as for the legs...seems a little odd.

i have only 2 tricep exercises decline skullcrushers and overhead db extensions. i know that ill be working triceps in some of the other exercies but thats only 6 sets compared to 12 sets for legs?? im just a little confused if you could elaborate then that would be much appreciated.

Edit- I do agree that he is doing too much for arms and his back and chest should have equal volume, which they do not. -EK

should i only be doing one exercise for biceps and triceps? i thought i had back chest at equal volume i have 4 chest exercises and 4 back exercises. if you could make some recommendations that would be really appreciated.