Critique this workout please

[billy_111]

Hello everyone,

I'm new to this forum, so not really sure what to expect, but here goes..

First things first, let me tell you a bit about myself:

I'm 147 pounds, have barely any muscle mass, I do eat healthy and have 1 sometimes 2 BAD days where i eat what i want. My general days of eating are like so:

1. 8am: Cereal, Brown Toast, Green Tea
2. 1pm: Chicken Salad
3. 5pm: Green Tea, very small portion of curry

On my bad days i will have a kebab, but usually chicken again, maybe some pizza.

My aim is to basically build muscle mass, lean muscle and strength. I'm very dedicated in my training and have an ambition to be realistic and go for a body like this:



This is my workout

Monday - Upper Back and Biceps

- Pull ups
- Pull downs
- Dumbbell rows
- Bent over rows
- Seated row
- Reverse fly
- Dumbbell pullovers

- EZ preacher curls
- Standing cable bicep curls

## Superset ##
- EZ bar close arm curls
- Hammer curls
- Concentration curls

Tuesday - Legs and Lower Back

- Leg press
- Dumbbell bench lunges
- Bar squat
- Front squat
- Dead lifts
- Calf raises
- Seated leg curl
- Calf extension
- Kettle bell swings
- Plank

Wednesday - 25 minute Treadmill run

Thursday - Chest, Triceps and Forearms

- Incline bench press
- Barbell bench press
- Dumbbell pullovers
- Pec Deck Butterflys
- Cable Flys and Cable punches (Superset)
- Dips + Narrow push ups (Superset)
- Exercise Ball Push Ups
- Dumbbell Wrist Curls
- Cable Wrist curls
- Rope pushdown

Friday - Shoulders

- Shoulder Press Machine
- Shoulder Press Front (4 sets)
- Shoulder Press Behind Neck (4 sets)
- Dumbbell Upright Row
- Rear Dumbbell Lateral raises
- Standing Lateral Raises

Saturday - Football
Sunday - Rest

I added the extra cardio days in as i felt like the weights days on their own were not enough. Now the problem is that i don't REALLY see a difference, and want to work harder to see something. I don't mind adding an extra day for weights to make it 5.

Feel free to alter the workout as you please, i do not mind at all!

What do you think??

I hope someone can help me out...

Many thanks,

Regards,
Billy

 

[Mike Mason]

Billy

This seems like way too much work (as in exercises) unless you're bodybuilding and jacked on test.

I have advanced athletes doing much less overall volume, more explosive work, going heavy and sprinting like cheetahs. And they look damn good.

Also, that is nowhere near enough protein to support what you're doing.

There are lots of good, basic, compound routines that I think would serve you better, such as 5x5, WS4SB, hell, even a basic hardgainer routine.

Good luck!

Mike

 

[mfpd]

Your food intake is way too low. You need to build a routine around bench, squat and dead lift. Lower your volume of exercises and sets, but increase the weights.