critique this routine please
4 day split
5x5 Flat Bench
5x5 DB Incline Bench
1x6 Tri extensions (rope)
5x5 DB Rows
2x5 BB curls
2x8 DB curls
1x8 Hammer Curls
5x5 Seated Barbell Military Press
4x8 Front DB Raises
4x5 Side Lateral Raises
4x6 CG bench press
It looks like a reasonable split. There’s no information such as age, how long you’ve been training natty or not. That information would all be helpful.
The workouts are good for a more advanced younger weight lifter. It’s mostly low rep. You want to be careful of your joints. Good form is required as you’ll be using heavy weights and you need to go to failure on every set.
Personally, I think it's a bit twisted. If you are going for strength, lower your sets dramatically and decrease the days in between workouts ie work chest every 3-4 days instead of every 7. If you are going for size, increase the number of reps in a set. Also, I'd decrease the number of sets slightly.
Front DB raises don't need to be done ever, IMO. You get enough work when benching.
Cut out the close grip bench on Friday.
You're doing too much for bi's when having them on back day. On all your "back" exercizes, biceps get a lot of work. I'd take out two of those sets if you're training for size.
Like needsize said, it's hard to give pointers when you don't know the person's goals.
"In any contest between power and patience, bet on patience."
"Only two things are infinite, the universe and human stupidity, and I'm not sure about the former."
i don't know what your goals are. i don't know what the complete program is. i don't know anything about the state of your musculoskeletal structure. also, i don't know anything about your previous routines. all these are required to properly critique your program. however, here are the things i can assume based on your program structure: 1) your primary goal is strength and mass of the pectorals and anterior deltoid. 2) your legs and abdominals are your strongest body parts, since they get the least amount of attention (i must assume you are merely trying to "maintain" them, compared to arms and torso). 3) you must have relatively good strength and/or size in the muscles involved in torso pulls/rows, because you can afford to tip the volume in the direction of pushing vs pulling movements.
am i on track? if not, you might need to reassess your approach to training for your goals. or at least do a shit load of deadlifts/ floor pulling on leg day to balance out your back to anterior torso volume.