Please rate my workout

[Planger]

Hiya fella's. Been training for a little over a year now with two buddies after a long lay off. I stick to a strict diet with roughly a 40/40/20 split. Since starting i have achieved good gaines in both strength and lean mass and just wanted to get some feedback (either positive or negative) on how you think my workout shapes up. Where two exercises are shown they are alternated from week to week. Also i increase by one rep on each set each week until i reach the end of the rep range and then increase the weight by 2.5kg. Thanks.

Monday: Chest & Triceps
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Flat BB Bench Press 4 x 6-10
Incline DB Press/Flyes 4 x 6-10
Weighted Dips 2 x 6-10

Tricep Pressdowns 4 x 8-12
Lying Tricep Extensions/
Kickbacks 3 x 8-12

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Tuesday: Back & Biceps
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Deadlifts 3 x 3-5
Bent over row 4 x 6-10
Wide Grip Lat Pull 4 x 6-10

BB Curl 4 x 8-12
Single Arm Preacher 4 x 8-12

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Wednesday: Abs & Cardio
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Thursday: Shoulders
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Seated BB Press 4 x 6-10
DB Side Raise 2 x 6-10
DB Front Raise 2 x 6-10
Reverse Flye's 2 x 6-10
Shrugs 4 x 8-12

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Friday: Legs
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Squats 4 x 6-10
Seated Leg Extension/
Lying Leg Extension 4 x 8-12
Ham Curl 4 x 8-12
Standing/Seated Calf
Raise 4 x 8-12

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Saturday: Abs & Cardio
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Sunday: Rest

[Gareth83]

I would ditch the additional tricep and bicep work. They will be getting hit through the major lifts.

Juss stick to tricep pressdowns and ditch the extensions/kickbacks

Stick to one form of bicep training too. Maybe hammer curls. 4 sets of

[Gareth83]

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Also i increase by one rep on each set each week until i reach the end of the rep range and then increase the weight by 2.5kg.

That is a very good plan.

A well thought out programme, good luck and keep a journal.

I would ditch the ab work too, as agin these will be hit during deads, squats and bench.

As you are bulking then maybe you should ditch the cardio too. But that is your prefernce really

[Gareth83]

another thing, maybe swap the flat bench for a decline bench (IMO)

[cleaver]

That's a lot of shoulder work!

[Gareth83]

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That's a lot of shoulder work!

I was just about to get onto that too. Just do the seated press and one of the raises. maybe alternating between side/front each week. Also drop the reverse flies, whatever these may be??

[cleaver]

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I was just about to get onto that too. Just do the seated press and one of the raises. maybe alternating between side/front each week. Also drop the reverse flies, whatever these may be??

This is guess work!

Reverse flies are done on the pec deck which you work with your hands rather than your forearms. Sit on it the wrong way round and work the machine backwards.

[Gareth83]

so a rear delt machine??

[cleaver]

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so a rear delt machine??

that sounds about right!! I think they can also be done with DB's lying face down on a bench. Not my idea of fun!

[Planger]

Thanks for the feedback guys. I will take that onboard. By reverse flys i actually meant bent over laterall raise. Ps i think this forum is an absolute god send. Keep up the good work fella's.