Workout Critique Please

[piquet339]

Be brutal. I can take it...

My history: Lifted for 3-4 years and took a 6 odd year break. Now back into it, so effectively a beginner. Looking to cut a little but mainly to put on muscle mass (Lost 20kgs through 2013). I also play Squash and Tennis weekly, mixed with carrying my golf bag on my back for 18 holes every Saturday.

Monday
[TABLE="width: 159"]
[TR]
[TD]Chinups 2x8[/TD]
[/TR]
[TR]
[TD]Squats 5x5[/TD]
[/TR]
[TR]
[TD]Flat Bench 5x5[/TD]
[/TR]
[TR]
[TD]Military Press 5x5[/TD]
[/TR]
[TR]
[TD]Bicep Curl 2x12[/TD]
[/TR]
[TR]
[TD]Dips 2x12[/TD]
[/TR]
[/TABLE]

Wednesday[TABLE="width: 110"]
[TR]
[TD]Chinups 2x8[/TD]
[/TR]
[TR]
[TD]Squats 5x5[/TD]
[/TR]
[TR]
[TD]Deadlift 2x5[/TD]
[/TR]
[TR]
[TD]Bent Over Row 3x8[/TD]
[/TR]
[TR]
[TD]Military press 5x5[/TD]
[/TR]
[TR]
[TD]Dips 2x12

Friday
[/TD]
[/TR]
[/TABLE]
[TABLE="width: 139"]
[TR]
[TD]Squats 5x5[/TD]
[/TR]
[TR]
[TD]Bench 5x5[/TD]
[/TR]
[TR]
[TD]Leg Curls 2x15[/TD]
[/TR]
[TR]
[TD]Deadlift 2x5[/TD]
[/TR]
[TR]
[TD]Leg Extentions 2x15[/TD]
[/TR]
[TR]
[TD]Bicep Curl 2x15[/TD]
[/TR]
[/TABLE]

Cheers.

 

[Goosey]

A.
Military Press 5x5
Squats 5x5 plus a 20 rep back-off set
Chinups 2x8
Flat Bench 5x5
Bicep Curl 2x12

 

[Goosey]

B.
Wednesday
Deadlift 2x5
Chinups 2x8
Dips 2x12

 

[Goosey]

C.
Leg Extentions 2x15
Squats 5x5
SLDL 5x5
Bench 5x5
Bicep Curl 2x15

 

[El Testicle]

^ What he said

May also find it a little hard to put on muscle with such and active routine also... squash + tennis ... Re-feed with beers on the 19th hole

 

[Goosey]

Totally.

looking at it I'd add some shurgs (a couple of sets) after the deadies.

 

[piquet339]

Thanks for that guys.

RE: 19th hole beers - yes that is just a given + Friday lunch beers.

Also Silverback, pardon my ignorance but what are shurgs?

 

[Russell Coight]

shrugs

 

[judgey]

Thanks for that guys.

RE: 19th hole beers - yes that is just a given + Friday lunch beers.

Also Silverback, pardon my ignorance but what are shurgs?

Not sure if trolling..

 

[judgey]

Questions for you Silverback:

Re B:
There are no rows listed - should the chins on day B be rows?
Dips - I know you don't believe in chest or tricep dips, but are you expecting these to be performed upright with arms close?

Re C:
Bench - flat again?

 

[Goosey]

Questions for you Silverback:

Re B:
There are no rows listed - should the chins on day B be rows?
Dips - I know you don't believe in chest or tricep dips, but are you expecting these to be performed upright with arms close?

Re C:
Bench - flat again?

chins, squat and dead's are the key.

deads, squat and SLDL's can be hard yakka on the back if one is also doing BB rows.

if he's going to row, he would better better served using a chest supported device.

There is only one way to do dips. This is only my opinion.

bench twice?
done right, they are a good exercise.

 

[judgey]

Agreed - I tend to stick with hammer strength rows to avoid lower back fatigue.

And yeah I'd be pretty happy with just doing chins, squats, deads (and dips).