Critique Week 1 Workout Plan

[itsOpeningDay]

Here is/was workout routine for the week. I am no expert but I thought that finally breaking up muscle groups each day would benefit me from overuse and would just be smarter in the end. I workout twice a day, 5 times a week. I like to split workouts up between (12 p.m. - 12:45 p.m.) - Lunch Time and from (5:00 p.m.-7:00 p.m.) After Work.

Also consider that I use the treadmill and stair master on occasion (20-30 min sessions after workouts)

Monday - Chest/Triceps
- Bench Press (100 lbs; 3 sets of 10 reps)
- Dumbell Bench (50 lb each arms; 3 sets of 10 reps)
- Dumbell Flye (25 lbs each arm; 3 sets of 10 reps)
- Dumbell Pull-Over (50 lbs; 3 sets of 10 reps)
- Parallel Bar Dip (120 lbs; 3 sets of 10 reps)
- Cable Crossover (Shoulder height) (50 lbs; 3 sets of 10 reps)
- Unilateral Low + High (30 lbs, 3 sets of 10 reps for Low + High)
- Tricep Pulldown (100 lbs; 3 sets of 10 reps)
- Tricep Extension Machine (120 lbs; 3 sets of 10 reps)
- Pushups (25,15,10)

Tuesday - Back/Biceps
(12 p.m. - 12:45 p.m.) - Lunch Time + After 5:00 p.m.
- Pullups; Assisted/Un-assisted (3 sets of 3-5 reps)
- Low Row Seated (80 lbs; 4 sets of 12 reps each)
- Bent Over Row (45 lbs; 3 sets of 8 reps)
- Dumbell Bicep; Standing (35 lbs; 2 sets of 8 reps)
- Concentration Bicep (35 lbs; 3 sets of 8 reps)
- One Arm Dumbell Row (50 lbs, 3 sets of 12 reps)
- Lat Pulldown (100 lbs; 3 sets of 10 reps)
- Seated Rear Delt (50 lbs; 4 sets of 10 reps)
- Bicep Machine (30 lbs each arm at a time; 2 sets of 8 reps)

Wednesday- Legs
- Leg Extension (50 lbs; 3 sets of 12 reps)
- Leg Press (200 lbs; 3 sets of 12 reps)
- Leg Curl (50 lbs; 3 sets of 12 reps)
- Standing Calf Raise (80 lbs; 3 sets of 12 reps)
- Squat (50 lbs; 3 sets of 12 reps)
- Sitting Calf Raise (45 lbs; 3 sets of 12 reps)

Thursday - Off

Friday- Shoulders
- Seated Dumbbell Shoulder Press (40 lbs each; 3 sets of 12 reps
- High Pull (50 lbs; 3 sets of 12 reps)
- Dumbbell Lateral Raises (15 lbs each; 3 sets of 12 reps)
- Front Plate Raise (35 lbs; 3 sets of 12 reps)
- Shrug (55 lbs each; 3 sets of 12 reps)
- Cable Front Raise (30 lbs; 3 sets of 12 reps each arm)
- Cable Side Lateral Raise (20 lbs; 3 sets of 10 reps each arm)
- Machine Shoulder Raise (80 lbs; 3 sets of 12 reps)
- Machine Lateral Raise (30 lbs; 3 sets of 10 reps)

Saturday- Abs
- Bench Leg Raise (4 sets of 12 reps)
- Barbell Rollout (4 sets of 10 reps)
- Crunches (4 sets of 25 reps)
- Knee Raises (4 sets of 12 reps)

Sun- Off