Workout critique please

[InkZ]

Monday - Muay Thai Kick Boxing (1.5hrs)
Tuesday - Chest and Back
Wednesday Muay Thai Kick Boxing (1hr)
Thursday - Shoulders and Arms
Friday - Rest
Saturday - Legs/Abs
Sunday - Rest

Chest and Back

3 x 4-6 | Incline Bench (dumbells)
3 x 4-6 | Flat Bench (barbell)
3 x 4-6 | Pulldown (machine - in front)
3 x 4-6 | Seated Row (machine)
3 x 10-12 | Shrugs (barbells)

Shoulders and Arms

3 x 4-6 | Shoulder Press (dumbells)
3 x 4-6 | standing side lat raise (dumbells)
3 x 4-6 | seated rear lat raise (dumbells)
3 x 4-6 | tricep dips (weights on lap accross 2 benches)
3 x 4-6 | seated alternating bicep curls (dumbells)

Legs and Abs

3 x 4-6 | Leg Press (machine)
3 x 4-6 | Leg Curl (machine)
3 x 4-6 | Leg Extension (machine)
3 x 10-12 | Calves (smith machine)
100 situps


Abs are 100 situps, because this is what I have to be able to do for my Muay Thai boxing. At a later date I may chuck the 100 situps in at the beginning of the week and do resistance ones on the machine on my leg day. However, until I remove the layer of fat on my stomach I'm not that fussed.

Set are done heavy and low reps AKA Max OT style. These do not include warm up sets. I've tried to stick to compound excercises where possible. I hate exercising legs, so tend to use the machines cause the lunges etc I find so uncomfortable.

Shrugs are higher reps due to the amount of weight I can physically lift off of the floor. Calves are higher reps cause it kills my shoulders holding the weight.

Any comments would be very appreciated.

TIA

[maverick]

Why don't you do the shrugs on the smith machine? Its primarily an isolation exercise anyway, I don't think you would lose much when compared to a free barbell. Plus, you can start the bar at waist level and load on more weight for less reps.

I would personally put the flat barbell bench press first on my chest day. No squats or deadlifts? Is the gear above yours or do you go to a gym? Get a bar pad for the calf raises if they bother your shoulders. Or you can do the cheater's way I did before I joined a gym and hold the weight like you would at the end of a deadlift and do your calf raises. You also get some wanted or unwanted grip training too.

[-AC-]

Tuesday and Thursday your Delts are not lilely to be getting enough time to recover.

I would suggest either more days between exercises that work your delts or swap the Isolated delt exercises (Laterals) to Tuesday and move something to Thursday to compensate (maybe shrugs).



The addition of Squats and Straight Legged DeadLifts to replace leg presses and leg curls is advisable.

For me, the inclusion of Deads and Squats was one of the best adjustments/changes to my routine I could have done. Those two exercise really boosted my entire workout :

[InkZ]

Thanks for the comments guys.

I had my shoulders on the same day as my chest before and found that after doing the bench, I couldn't lift so much on the shoulders.

I'm currently doing chest/shoulders, back/triceps, legs/biceps. Do you think this split works better with my week plan?

I'll certainly consider the deadlifts/squats. Are the gains really going to be that much more?

[maverick]

They are cornerstone exercises for a lot powerlifters and bodybuilders. Plus they're hella macho. I'm sure most here will agree that they are key to size and strength gains.