Critique my workout or suggest me a better one

[Just Fish]

I train for aesthetics only, not a power lifter, don't max out and don't know or care what my max is on any lift. I change my workout up every once in a while and like to try different things.

Here's a sample of my current plan. Some days I change up the order of things and add or omit certain things based on how I feel that day.

Day 1
Chest/ tri's
Flat barbell bench 3x10 (heavy for my build)
Incline barbell 3x10 (heavy)
Decline dumbbells 5x10 (medium weight but I'm tired at this point so it's a struggle)
Flat dumbbell press 3x10
Incline dumbbell 3x10
Pec deck or flat flys 3x10

Overhead dumbbell tricep press 3x10
Skull crushers 3x10
Straight bar pushdowns 3x10
Rope pushdowns 3x10
V bar pushdowns 3x10
If enough energy: tricep kickbacks or some single handed reverse grip pushdowns until exhausted

Day 2
Back/traps
Underhand seated row 3x10 (heavy)
Lat pulldowns 3x10
Close grip rows 3x10 (heavy)
Behind neck lat pulldowns
Overhead row/pulldown 3x10 not sure what this exercise is called. I use lat pulldown bar and start high with arms straight and pull down to waist
Single hand bent over dumbbell rows 3x10 (heavy)

Close grip barbell shrugs 3x15
Shoulder width barbell shrugs x15

Day 3
Shoulders/bi's
Barbell military press 3x10
Dumbbell arnold press 3x10 I think that's the name. Dumbbell press then on down motion bring them together in front of you.
Rear delt flys on machine 3x10
Front dumbbell raises 2x10
Side lateral raises 2x10

Dumbbell curls 10 reps each pyramiding up and back down 25, 30, 40, 40, 30, 25.
Isolation dumbbell curls 3x10
Isolation hammer curls 3x10

Day 4
Legs
Squats 3x10
Front squats 2x10
OR split squats 3x10
Leg press machine 3x10
Leg curls 3x10
Leg extension 3x10

I start my calf workout when I start squats.
Seated calf raises 3 or 4 x20
Leg press machne calf raises as many as I can after each set

It's time to make a change in my workout. I'm just not sure which direction to go.

These are my workout programs.
TRAINING ROUTINES
----------------------------------------

Light

M. -chest/abs
T. -shoulders/triceps
W. -legs
Th. -back
F. -biceps/abs

Heavy

M. -chest/abs
T. -shoulders/triceps
W. -back
Th. -legs/biceps
F. -repeat Monday

Cycle

M. -chest/abs
T. -shoulders/triceps
W. -back
Th. -legs/biceps
F. -repeat Monday
S. -repeat Tuesday

 

[Just Fish]

I train for aesthetics only, not a power lifter, don't max out and don't know or care what my max is on any lift. I change my workout up every once in a while and like to try different things.

Here's a sample of my current plan. Some days I change up the order of things and add or omit certain things based on how I feel that day.

Day 1
Chest/ tri's
Flat barbell bench 3x10 (heavy for my build)
Incline barbell 3x10 (heavy)
Decline dumbbells 5x10 (medium weight but I'm tired at this point so it's a struggle)
Flat dumbbell press 3x10
Incline dumbbell 3x10
Pec deck or flat flys 3x10

Overhead dumbbell tricep press 3x10
Skull crushers 3x10
Straight bar pushdowns 3x10
Rope pushdowns 3x10
V bar pushdowns 3x10
If enough energy: tricep kickbacks or some single handed reverse grip pushdowns until exhausted

Day 2
Back/traps
Underhand seated row 3x10 (heavy)
Lat pulldowns 3x10
Close grip rows 3x10 (heavy)
Behind neck lat pulldowns
Overhead row/pulldown 3x10 not sure what this exercise is called. I use lat pulldown bar and start high with arms straight and pull down to waist
Single hand bent over dumbbell rows 3x10 (heavy)

Close grip barbell shrugs 3x15
Shoulder width barbell shrugs x15

Day 3
Shoulders/bi's
Barbell military press 3x10
Dumbbell arnold press 3x10 I think that's the name. Dumbbell press then on down motion bring them together in front of you.
Rear delt flys on machine 3x10
Front dumbbell raises 2x10
Side lateral raises 2x10

Dumbbell curls 10 reps each pyramiding up and back down 25, 30, 40, 40, 30, 25.
Isolation dumbbell curls 3x10
Isolation hammer curls 3x10

Day 4
Legs
Squats 3x10
Front squats 2x10
OR split squats 3x10
Leg press machine 3x10
Leg curls 3x10
Leg extension 3x10

I start my calf workout when I start squats.
Seated calf raises 3 or 4 x20
Leg press machne calf raises as many as I can after each set

It's time to make a change in my workout. I'm just not sure which direction to go.

Cycle one is to take advantage of accelerated healing of being on cycle

 

[Just Fish]

I train for aesthetics only, not a power lifter, don't max out and don't know or care what my max is on any lift. I change my workout up every once in a while and like to try different things.

Here's a sample of my current plan. Some days I change up the order of things and add or omit certain things based on how I feel that day.

Day 1
Chest/ tri's
Flat barbell bench 3x10 (heavy for my build)
Incline barbell 3x10 (heavy)
Decline dumbbells 5x10 (medium weight but I'm tired at this point so it's a struggle)
Flat dumbbell press 3x10
Incline dumbbell 3x10
Pec deck or flat flys 3x10

Overhead dumbbell tricep press 3x10
Skull crushers 3x10
Straight bar pushdowns 3x10
Rope pushdowns 3x10
V bar pushdowns 3x10
If enough energy: tricep kickbacks or some single handed reverse grip pushdowns until exhausted

Day 2
Back/traps
Underhand seated row 3x10 (heavy)
Lat pulldowns 3x10
Close grip rows 3x10 (heavy)
Behind neck lat pulldowns
Overhead row/pulldown 3x10 not sure what this exercise is called. I use lat pulldown bar and start high with arms straight and pull down to waist
Single hand bent over dumbbell rows 3x10 (heavy)

Close grip barbell shrugs 3x15
Shoulder width barbell shrugs x15

Day 3
Shoulders/bi's
Barbell military press 3x10
Dumbbell arnold press 3x10 I think that's the name. Dumbbell press then on down motion bring them together in front of you.
Rear delt flys on machine 3x10
Front dumbbell raises 2x10
Side lateral raises 2x10

Dumbbell curls 10 reps each pyramiding up and back down 25, 30, 40, 40, 30, 25.
Isolation dumbbell curls 3x10
Isolation hammer curls 3x10

Day 4
Legs
Squats 3x10
Front squats 2x10
OR split squats 3x10
Leg press machine 3x10
Leg curls 3x10
Leg extension 3x10

I start my calf workout when I start squats.
Seated calf raises 3 or 4 x20
Leg press machne calf raises as many as I can after each set

It's time to make a change in my workout. I'm just not sure which direction to go.

The light one lets you really hit the muscle hard and give it 7 days to heal. If you go hard enough it is not light at all lol. Light means plenty of healing time

 

[GeorgeForemanRules]

Wish I could go back in time as myself and give the young me advice about training, diet and drug use. 98% of my advice would be about training and diet, plus life in general.

It is so simple.
Find your goals in weightlifting and zero in on them.

Drop the ego. Sounds simple but it is far from that.

No workout is best, change is key. When it stops working try something different, no rules apply here, burst the bubble.

9x out of 10 simple is better. Over thinking is death.

Bodybuilding/power lifting/sports are/is not the only thing, it is just one thing and you better have a backup plan if not two or three of them.

If you rush it you are a low IQ person. Great things take time, learning takes time, perfection takes time. All your eggs in one basket is the move of a stupid child.

If you are not amazing natural you will never be great on drugs. Doubt me? Smoke a joint, drop acid and write the next American Novel, let me know when you become a God in literature just because of the drugs son.

Last but most important. Being great in anything is genetic, nothing will change that no matter how hard you wish it. Even then you must be ready to work harder and smarter then all those who are as good as you are.

 

[mjf]

Thanks for all the input. I had a short vacation so haven't been in the gym in a little over a week. We'll call it a deload week, but I'm getting back to it this week. I plan to make a few changes, but not make the move toward power lifting. It's just not my thing.