new workout....again! coment please!

[SmithMachine]

So now that i have learned i should apparently be doing allot of compound movements for mass i have changed my workout routine a bit so here it is

All sets and reps the same... 3-4 sets 8-12-15 reps

Workouts.

1: Flat bench, dumbbell bench, cable cross overs, and the machine that is a similar movement to cable crossovers. Cable pushdown, skull crushers,

2: chin ups, dead lifts, seated rows, lat pull downs, and if have the energy bent over rows at the end

3: Military press, dips, DB shoulder press, DB shrugs, lateral raise, upright row,

Not sure whether to do lateral raises with the 2 cable machines or dumbbells ?

4: Squats, legg press, leg extensions, BB curls, DB curls and hammer on the way down, cable curls, and if the energy left preacher curls.


So this is my new workout I workout 5-6 times a week normally 3 days on 1 day of this is my first proper workout i think and before this i have managed to put on 17 kg onto my 58 kg frame in 10 months I should be hitting every muscle with this yes? PLEASE if you see anything wrong or something that you think is better or even a negative comment i want to see it

 

[Karky]

you still have quite a bit of isolation.
on your leg day you have tons of curls, you don't really need it. I'd put some reverse lunges or something else that's single leg on your leg day, you only have one big exercise there!

 

[SmithMachine]

you still have quite a bit of isolation.
on your leg day you have tons of curls, you don't really need it. I'd put some reverse lunges or something else that's single leg on your leg day, you only have one big exercise there!

you just gotta add somthing hard dont you! you know i blow at squats...but other then leg day does everything els seem good?

 

[Karky]

yeah. just remember that since you only do each muscle group once a week, you really have to trash it.

 

[SmithMachine]

yeah. just remember that since you only do each muscle group once a week, you really have to trash it.

nah its kind of each muscle group 1 and a half times every week if you know what i mean.

 

[SmithMachine]

yeah. just remember that since you only do each muscle group once a week, you really have to trash it.

but yeah thats what these kind of workouts are tho yeah? you pretty much work you shoulders your back your chest bla bla bla on separate days throughout the week. the only other alternative is a full body workout isent it?

 

[Karky]

there are plenty of other alternatives to body part splits, the most popular ones are:
Push/pull and upper/lower
both usually 4 days a week where you alternate days of pushing and pulling exercises or upper and lower exercises.

 

[SmithMachine]

you train for mass dont you? what do you do ? or will you have to kill me if you tell me lol

 

[Karky]

I don't train for mass, I train for strength