Critique Workout Routine

[maxx3]

Me:
30 yrs old
6'1'
190

Experience:
Lifting off and on for 14 yrs

Goals:
Gain 10 lbs
Functional Strength and Size

Objective with current routine:
To be consistent and build a sold strength base for heavier weight

Current Weekly Routine

Note: All work sets are 5-6 reps minimum to failure

Tuesday (push)
Bench (Pushups warm up set, 1 warm up set, 2 work sets)
Military press (1 warm up set, 2 work sets)
Leg press (1 warm up set, 3 x 12+ reps)
Calf press (1 warm up set, 3 x 12+ reps)
Dips (2 x failure) or Tricep push downs (3 work set)
Abs

Thursday (Pull)
Pull ups (1 set front grip, 1 set rear grip, both to failure)
Pull downs (1 warm up set, 2 work sets)
Rear delts (3 x 10) SS Cable curls (3 work sets)
Deadlifts (1 warm up set, 3 x 12+ reps)
Abs

Please let me know what you think.

Thanks,
Maxx

 

[natabolic]

Looks solid.

Not too much volume, not too frequent..
good exercise choice.

The only thing i would maybe do is add in one more day, so youre training 3x a week.. if your schedule allows.

tues: push

thurs: pull

sat: push

tues: pull

etc.

Make sure your weights get progressively heavier..

it all looks good.

EDIT: I would, and this is just me, since you are doing two work sets, even though your MAIN goal is strength, i would maybe do the second set within a hypertrophy range. maybe 8-10.. that way you your first set is all out, heaviest weight you can use. this would give you great strength gains, and good mass gains. if diet is in order.

 

[maxx3]

Thank you for the feedback.

...a few follow ups:

"Not too much volume, not too frequent.." meaning that the frequency and rep/sets is looking good?

And, I'd see better gains if I did each muscle group more then once a week?

Thanks!
Maxx

Not too much volume, not too frequent..
good exercise choice.

The only thing i would maybe do is add in one more day, so youre training 3x a week.. if your schedule allows.

tues: push

thurs: pull

sat: push

tues: pull

etc.

Make sure your weights get progressively heavier..

it all looks good.

EDIT: I would, and this is just me, since you are doing two work sets, even though your MAIN goal is strength, i would maybe do the second set within a hypertrophy range. maybe 8-10.. that way you your first set is all out, heaviest weight you can use. this would give you great strength gains, and good mass gains. if diet is in order.

 

[natabolic]

In my opinion + more detail

Your set and rep scheme looks good.. I would probably alternate between the leg presses, and squats. as well as do one heavier set (of 4-6 reps, for your strength gains), then a second set of 15+, up to 50, for some size +endurance. A majority of peoples legs grow better from high reps. This will give you your strength + size.

as for deadlifts, i would do one heavy set, followed by either a higher rep set, OR a heavier set. Not both. Ex. set 1: 8-10, set 2: 4-6.. OR 4-6, 12+.
I, personally, would also alternate between deadlifts and rows.

Because you have such low volume (2 working sets per muscle group), you can ALMOST always get away with training each muscle group almost twice a week. pretty much 2x every 9 days, anyway. Unless you have terrible recovery capabilities, a terrible diet, etc. But if everything is looking good, training each muscle group 2x per week/9 days type thing, as i have listed, with the low volume you have listed, you will recover, and grow like a weed.

 

[maxx3]

Thank you again for the great feedback.

 

[natabolic]

No problem man. good luck, train hard, and dont neglect diet or rest