Quote Originally Posted by bigred
Can someone critique my workout, let me know if I'm doing anything in particular wrong.
Honestly it looks like your workout is something you read out of a book. For me, it's just too plain and boring. If I were you I'd try to throw in a new excercise/movement every so often just to spice things up and shock your muscles. If you do the same types of movements over and over your muscles get too conditioned to them and you can stunt growth.
Here is what I would change:

Chest/Tricep day:
The main excercise you are missing is dips. These are great for both chest and triceps. Get on the apparatus you would generally use for leg lfits (for lower abs) and pump out a few sets to fatigue. Make sure you angle your body for to engage your chest. You seem fairly experienced/advanced which leads me to believe you can insert these into your workout. I would sub these for the decline presses.

Back/Bicep:
YOU HAVE TO DO DEADLIFTS
YOU HAVE TO DO DEADLIFTS
YOU HAVE TO DO DEADLIFTS
----that is all
Actually, that isn't all, but these are just tooooo great for you to pass up. They are hands-down the best excercise for overall body strength as they engage so many muscle groups.
Movin on, please please please stop lat pulldowns behind your head. They can be potentially horrible for you. If you cannot do a good amount of pullups stay w/ the lat pull downs (front of head).
I like the seated rows, but I like T-bar rows better, if you are not sure what that is google it. Lower back extensions are great, but the deadlift will cover those.
Biceps look fine, except you can switch it up with hammer curls.
Also, on this day add in a forearm workout, such as barbell forearm curls. This is done by holding onto a stock barbell, sitting on a bench, and laying it across your quads. Curls your wrists, then release.

Shoulders and legs:
Love the military press
Love the lat raises
Shrugs are great
Upright rows are great
Add lunges to the leg workout
Lose the quad/hammy curls, just a waste of energy in my book. If you do the squats/lunges/calves you'll be fine.

I do not know your body type/body fat%/etc... so I cannot suggeset a good nutrtion plan. However, the supps you are taking are definitely giving you a placebo effect. I tried NO2 and it's exactly what I got, nothing. There is only one true and tested supplement to get bigger and lift bigger and that is Creatine Monohydrate. Creatine helps to store water in the muscles which aids muscle growth and repair. It also helps keep the muscles hydrated during workouts which can lead to lifting bigger and less muscles fatigue once in the gym. Creating is so much cheaper than these other products. Sounds like Im spamming, but I'm not, creatine needs to be a part of anyone's weight lifting plans.

All in all Red I like your workout, I just hope you mix it up a bit as to not get bored.

HERE IS SOMETHING I WANT EVERYONE TO DO FROM NOW ON IF THEY POST IN THE THREAD:

When you ask about a routine do the following things:
1. List your body size
--Weight
--Height
--Body fat % or an estimate thereof
2. Goals
--Getting stronger
--Getting bigger
--Losing weight
--Getting toned
--Getting in shape (cardio wise)
3. Experience
--How long have you been working out
--Knowledge of excercises
--etc...

These will help tailor a workout to you personally. I do not train for a living, but I do teach golf for a living, and from doing that I realize everyone is different. You cannot teach each student the same swing, and you cannot teach it to them the same way. Everyone is different, has different learning styles, and are on different experience levels.

I mean, some of you may not know what a deadlift is, some of you may not even know what a set is. Hell, some of you may not know the difference between a barbell and a dumbell, but that's all good. Don't be afraid to ask or shy away from the discussion b/c of it. I would just like to know where you are at personally in order to give you the best specific advice.

Alright, enuff rambling, gotta sleep so I can go to da gym in the morning.

Peace,
spenda