My new routine - Feedback?

[crunch]

Like a lot of people on this forum, I have been around a while now and since my last attempt at a training routine I've been a bit slack.

This time I plan to post a member training diary so that I can keep motivated and hopefully get some useful criticism from you guys.

So here's the details:
Currently I'm 70kgs (155lbs), about 178cms (5'10") and 25 yrs old. I'm going to be training to increase muscle mass and strength. As for specific goals, I haven't worked out any yet. I guess I will train for a while (maybe 6-8 weeks) then see how my progress is going, then set some definate goals - unless anyone has any other suggestion?

So my routine looks like this:

Day 1 - Chest, Triceps, Abs
Day 2 - Rest/cardio
Day 3 - Legs, Shoulders, Traps
Day 4 - Rest/cardio
Day 4 - Back, Biceps, Forearms
Day 5 - Rest/cardio

Specifically:
----------------------------------------
Day 1: Chest, Triceps, Abs

*Chest
Bench Press (on cable machine) (8 Reps x 3 Sets)
Dumbbell Bench Press
Flyes (8 Reps x 3 Sets)

*Triceps
Tri-lockouts on Bench Press (8 Reps x 3 Sets)
Overhead Dumbbell Triceps Extension (8 Reps x 3 Sets)
Cable push down/standing french press (8 reps x 3 Sets)
----------------------------------------
Day 3: Legs, Shoulders, Traps

*Legs
Barbell Squat (7 Reps x 3 Sets)
Leg Extensions (10 Reps x 3 Sets)
(I'm also cycling everyday commuting)

*Shoulders
Bent over Lateral Raise (8 Reps x 3 Sets)
Standing Lateral Raise (8 Reps x 3 Sets)
Reverse Flyes (cable machine) (8 Reps x 3 Sets)
Face Pulls (cable machine) (8 Reps x 3 Sets)

*Traps
Barbell Shrugs (8 Reps x 3 Sets)
Dumbbell Shrugs (8 Reps x 3 Sets)
----------------------------------------
Day 5 (Thursday): Back, Biceps, Forearms

*Back
Close-Grip Front Lat Pulldown (8 Reps x 3 Sets)
Wide-Grip Lat Pulldown (8 Reps x 3 Sets)
Bent Over Barbell Row (8 Reps x 3 Sets)
Deadlift (8 Reps x 3 Sets)

*Biceps
Barbell Curl (8 Reps x 3 Sets)
Pinwheel Curl (8 Reps x 3 Sets)

*Forearms
Barbll Wrist Curl (8 Reps x 2 Sets)
Barbll Reverse Wrist Curl (8 Reps x 2 Sets)
---------------------------------------------

I've just ordered some Dymatize Elite Whey and some AST Micronised Creatine. I'll be taking 5gms of Creatine at breakfast as well as 30 mins before my workout and 30 minutes after my workouts. I'll also be taking 20gms of whey 30 minutes before my workout and 40gms of whey after my workout (both lots mixed with my creatine).

My diet will be 5-6 meals a day consisting of carbs in the morning (oatmeal breakfast), brown rice and tuna/chicken for morning tea/lunch afternoon tea and some sort of meat/veg combination for dinner. Lots of water also.

I'd appreciate some feedback on my routine/diet. Cheers!

[ambientdeath]

Originally Posted by crunch

Specifically:
----------------------------------------
Day 1: Chest, Triceps, Abs

*Chest
Bench Press (on cable machine) (8 Reps x 3 Sets)
Dumbbell Bench Press
Flyes (8 Reps x 3 Sets)

*Triceps
Tri-lockouts on Bench Press (8 Reps x 3 Sets)
Overhead Dumbbell Triceps Extension (8 Reps x 3 Sets)
Cable push down/standing french press (8 reps x 3 Sets)
----------------------------------------

Your chest routine could really use some help IMO. Lose the cable machine and get on a flatbench and use a barbell. DB bench press you may consider to switch to decline or incline. And Ive never been a fan of flyes myself, maybe try chest dips?

[crunch]

So cable machine is no good? And by chest dips - do you mean pushups?

[lee thompson]

no dumbell or barbell press for you shoulders? lateral raises are normally used to shape already muscled shoulders,i would say that your routine is a bit much,keep it simple,heavy presses,rows,squats and deadlifts will do more for you.

[RyanLRams]

Do flatbench BB and incline DB.

[crunch]

Originally Posted by lee thompson

no dumbell or barbell press for you shoulders? lateral raises are normally used to shape already muscled shoulders,i would say that your routine is a bit much,keep it simple,heavy presses,rows,squats and deadlifts will do more for you.

Ah ok, I'll switch my lateral raises for dumbell and barbell presses.

[Viking56]

Originally Posted by crunch

So cable machine is no good? And by chest dips - do you mean pushups?

No. This is what he means...

Weighted Chest Dip