My Workout needs ur critique....

Can some1 Critique this... im 20    154lbs    5'11     been working out for 3 years on and off... had hernia surgery about 3 months ago.. getting back now.. i used to workout 2 days a week, some worthless split, didnt work everything enuff, so improvements were not wat i was looking for...  i wana bulk up.. i dont no wat weight i wana be aiming for, for my height.. some1 guide me.. so just started fresh a 2 weeks ago and ive been liking it well espec since i have a partner to help push me thru that final rep... if any1 can make this workout better pleaaaasee....

Monday- Arms
Seated Tricep Press 3x8
Skull Crushers 3x8
Tri Pushdowns 3x8
Barbell Preacher Curls 3x8
Inclince Curls 3x8
21's  3x21  (7-Standard  7-sideways 7-hammer curls)

15min Cardio
300 Crunches (on one of those ab benches with the handle bars hi & near ur waist)

Tuesday- Shoulder/Back
Dumbell Shoulder Press 3x8
Barbell Raise 3x8   (the one where u bring the barbell up2 shoulder length from the from the front kind of like a clean)
Dumbell Side Lateral 3x8
Stiff-legged Barbell Deadlift 3x8
Seated Rows 3x8
Lat Pull Downs 3x8
Close Grip Front lat Pulldown 3x8
 15min cardio

Wed- Chest
Dumbell Flat Bench- 3X8
Dumbell Incline- 3x8
Dumbell Flyes- 3x8

15min Cardio
300 Crunches

Thurs- Legs
Leg Extensions 3x8
Dumbell Lunges 3x8
Seated Calf Raises 3x8

15 min Cardio

Fri- Arms
Same workout as Monday

Saturday- Rest day

Sunday-Chest
Same as WED, except maybe switch to barbell.


So yah wat do i need improvement with? is their anything more effective? how about the ab workout? ive been on this for 2 weeks now, im loving it...except i need more work for my abs... im taking protein powder and Superpump 250...  Any comments would be great!!!

drop all isolations


day 1 push/pull
horizontal push
vertical pull
vertical push
horizontal pull

day 2 off

day 3
squat or deadlift
core workouts

day 4 off

first day with no buds, 11/17, need a new job. 1 down 13 to go.

Don't like it at all TBH honest mate.

For your age and size like Mr. 209 mentioned u should stick to the basics, lots of good routines out there u could use like madcow's 5x5 for example but u could devise your own
 
U could do FBR every other day or something like an upper/lower or push/pull/legs (remember if u choose push/pull/legs u can still train more than 3 x week.
 
If any of these splits seem appealing to u get back to me and I can help put a routine together for u if u want.

try an upper/lower split or fullbody split.

Upper/Lower workouts are good if you haven't tried them.

All together, I give credit to split of movement type routines for the majority of my mass. Push/pull/legs did more for me in 6 months than I believe any other routine I've been on could have done.

I did 3 days on/1 day off with push/pull set ups, although I've thrown together a bit more efficient set up.

Day 1- Heavy Push
Day 2- Light Pull
Day 3- Off/Cardio
Day 4- Light Push
Day 5- Heavy Pull

I recommend that routine, especially beginners, more than any other. Just make sure you're balancing the movements out. For every push, incorporate a pull, try to make them in the same plane. For example: flat bench presses are performed horizontally pushing into gravity, then if you switch the force around in the same plane, it becomes a barbell row. This works the antagonist of the bench press better than any other movement possible, since it's just working the reverse muscles.

Same thing applies to vertical movements, if you work the overhead press (and everyone should) you should incorporate a vertical pull (pullups or chin ups). I tend to prefer pullups, I feel it targets my lats generally better and I feel it's easier on my forearms. Anyway use that same principal with each movement, if you work the saggital plane in isolation - with bicep curls for example, then work the reverse force of the synovial joint - the tricep extension. This balances the joint.

I don't agree with the type of split you have personally, arms certainly shouldn't be the start of the week. I don't disregard single muscle group splits, but I do feel they are more for advanced guys. Beginners generally respond phenomenally from just one exercise per muscle group, meaning a flat bench press, food and progressive overload will hypertrophy your chest much better than 6 different chest movements every seven days.

Good luck.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant