Critique My Workout

[HellRaiser503]

Hey all! I'm new to this forum. Also I'm fairly new to lifting, starting when i was a freshman in high school to where i am now which is currently a junior in high school at age 16. I know i still have yet much to learn

Anyways here is my routine that I've done ever since Freshman year.

I go to sleep at 8 Pm and usually fall asleep around 8:30 - 9PM

In the mornings I wake up at 4:50 AM from Monday to Friday I jump rope and do wind sprints up hills for about 30 minutes for some HITT cardio with ab work.



Mon - Chest/Biceps


BB Bench Press Reps - 8, 6, 4, 2
BB Narrow Bench Press Reps - 10, 8, 6, 4
DB Flys Reps - 10, 8, 6, 4

EZ bar Curls Reps - 8, 6, 4
DB Concentration Curls Reps - 8, 6, 4

Tuesday - Legs


Normal Squats Reps - 8, 6, 4, 2
Hang Cleans Reps - 8, 6, 4, 2
Deadlifts Reps - 8, 6, 4, 2


Wednesday - Rest Day


Thursday - Chest/Shoulders/Triceps


BB Bench Press Reps - 8, 6, 4, 2
BB Incline Press Reps - 8, 6, 4, 2

BB Military Press Reps - 10, 8, 6, 4
Trap Pull Downs Reps - 12, 10, 8, 6
DB Shrugs Reps - 12, 10, 8, 6

Skull Crushers Reps - 10, 8, 6, 4
Rope Pull Downs Reps - 10, 8, 6, 4



Friday - Legs

Normal Squats Reps - 10, 8, 6, 4
Hang Cleans Reps - 10, 8, 6, 4
Deadlifts Reps - 10, 8, 6, 4


usually my workouts are an hour long.

In the mornings i eat plain oatmeal with egg whites washed down with milk and OJ at around 6:10.

I drink a 20g worth of protein drink of muscle milk at around 9:35

I eat lunch at school at around 1 PM usually some Tuna (no mayo) on wheat bread and sometimes some chicken.

After a workout i drink 40g of protein of Muscle Milk

Dinner is usually whatever my mom likes to cook, mostly rice with Orange Roughy or Salmon, sometimes Steak and Potatoes, sometimes Chicken.

I am 5'9 and 182 lbs. I'm fairly muscular and i have a little fat around my stomach.


Please Critique if you have time

[m3somorph]

Originally Posted by HellRaiser503

Hey all! I'm new to this forum. Also I'm fairly new to lifting, starting when i was a freshman in high school to where i am now which is currently a junior in high school at age 16. I know i still have yet much to learn

Anyways here is my routine that I've done ever since Freshman year.

I go to sleep at 8 Pm and usually fall asleep around 8:30 - 9PM

In the mornings I wake up at 4:50 AM from Monday to Friday I jump rope and do wind sprints up hills for about 30 minutes for some HITT cardio with ab work.



Mon - Chest/Biceps


BB Bench Press Reps - 8, 6, 4, 2
BB Narrow Bench Press Reps - 10, 8, 6, 4
DB Flys Reps - 10, 8, 6, 4

EZ bar Curls Reps - 8, 6, 4
DB Concentration Curls Reps - 8, 6, 4

Tuesday - Legs


Normal Squats Reps - 8, 6, 4, 2
Hang Cleans Reps - 8, 6, 4, 2
Deadlifts Reps - 8, 6, 4, 2


Wednesday - Rest Day


Thursday - Chest/Shoulders/Triceps


BB Bench Press Reps - 8, 6, 4, 2
BB Incline Press Reps - 8, 6, 4, 2

BB Military Press Reps - 10, 8, 6, 4
Trap Pull Downs Reps - 12, 10, 8, 6
DB Shrugs Reps - 12, 10, 8, 6

Skull Crushers Reps - 10, 8, 6, 4
Rope Pull Downs Reps - 10, 8, 6, 4



Friday - Legs

Normal Squats Reps - 10, 8, 6, 4
Hang Cleans Reps - 10, 8, 6, 4
Deadlifts Reps - 10, 8, 6, 4


usually my workouts are an hour long.

In the mornings i eat plain oatmeal with egg whites washed down with milk and OJ at around 6:10.

I drink a 20g worth of protein drink of muscle milk at around 9:35

I eat lunch at school at around 1 PM usually some Tuna (no mayo) on wheat bread and sometimes some chicken.

After a workout i drink 40g of protein of Muscle Milk

Dinner is usually whatever my mom likes to cook, mostly rice with Orange Roughy or Salmon, sometimes Steak and Potatoes, sometimes Chicken.

I am 5'9 and 182 lbs. I'm fairly muscular and i have a little fat around my stomach.


Please Critique if you have time

I think the reason nobody has touched this thread is there are so many problems with your routine and your diet that it would take a very long time to critique it. My best suggestion is that you read the stickies in the diet section and try the MaxOT workout.