Questions and Critique Routine

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1. How many times should you exercise abs? ive heard only one because its like any other muscle ( although other muscles u need to eat to get em bigger..rofl) ... but i noticed i do better when i do it twice a week.
2.I just made a new workout routine... but it gets into every seperate muscle( like an exercise for everyone) instead of just for the overall muscle group. like for back i would have 4 exercises.. and now i have them for specific parts of the back... is this too much? Im not going to be in any competition or anything but of course i want a good body.
Well anyways here it is... its quite long so itl probly tkae a few replies to post it..(starting next one)

 

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Triceps-
Dips

BarBell Close Grip Bench Press:Lie on bench and grasp barbell from rack with a close grip. Lower weight to chest with elbows close to body. Return and repeat.

BarBell Lying Triceps Extension:Lie on bench with a narrow overhand grip on the barbell. Position barbell over the forehead with arms extended. Lower the bar by bending the elbow. As the bar nears the head move the elbows slightly back just enough to allow the bar to clear around the curvature of the head. Extend the arm. As the bar clears the head reposition the elbows to its former position until the arm is
fully extended. Repeat. Comments:With the arms fully extended, the bar can be brought back over the upper chest and the shoulders can be
internally rotated between repetitions as needed to allow for a relative release of tension in the muscles.

 

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Biceps -
Cable Curl:Grasp low pulley cable bar with a shoulder width under hand grip. Stand close to pulley.With the elbows to the side, raise the bar until forearms are vertical. Lower until the arms are fully extended. Repeat. When the elbow is fully flexed, the elbow should only travel forward a few inches allowing the forearm to be no more than perpendicular to the floor to allow for a relative release of tension in the muscles between repetitions.

DumbBell Conentration Curl:Sit on bench. Grasp dumbbell between feet. Place back of upper arm to inner thigh. Lean into leg to raise elbow
slightly. Raise dumbbell to front of shoulder. Lower dumbbell until arm is fully extended. Repeat.
Exercise for area under biceps and above elbowforeward curls?)

Abs-
Weighted Crunch:Lie supine on bench with head hanging off and knees and hips bent. Hold plate behind neck or on chest with both hands or use no weight. Flex waist to raise upper torso from bench. Return until the back of the shoulders contact the padded incline board. Repeat.

Weighted Hanging Hip Raise: Place weight between ankles or use no weight. Grasp and hang from high bar. Raise legs by flexing hips while flexing knees until hips are fully flexed. Continue to raise knees toward shoulders by flexing waist. Return until waist, hips, and knees are extended. Repeat.

Hold until collapse: either with feet in air or feet on the exercise ball.

 

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Chest-
Bench Press:Lie supine on bench. Dismount barbell from rack over the upper chest using a wide oblique overhand grip.Lower weight to upper
chest. Press bar until arms are extended. Repeat.

DumbBell Decline Bench Press: Sit down on decline bench with feet under leg brace and dumbbells resting on thigh. Lie back with dumbbells. Position dumbbells to the sides of the chest with elbows under dumbbells.Press dumbbells up with elbows to the sides until arms are extended. Lower weight to the sides of chest. Repeat.

Cable:

Incline Fly:

[Deltoid]
Dumbbell Front Raise-Grasp dumbbells in both hands.Grasp dumbbells in both hands

Dumbbell Upright Row-Grasp dumbbells with palms facing front of thighs. Pull to the upper chest with elbows leading Allow wrists to flex as
dumbbell rises. Lower and repeat.

Cable Rear Lateral Raise-Grasp dumbbell cable attachment. Bend knees slightly and bend over with resting arm to side of low Pulley. Raise upper arm to side until shoulder height. Maintain upper arms perpendicular to torso and a fixed elbow position (10° to 30° angle) throughout
exercise. Lower and repeat.

Cable Front Lateral Raise-Grasp dumbbell cable attachment. Stand facing side with resting arm toward low Pulley. Grasp ballet bar if available. With elbow slightly bent, raise upper arm away from low Pulley to side, slightly to the front (30° to 45°) until upper arm is shoulder height. Lower and repeat. Continue with opposite arm.

 

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[Back]
Dumbbell Bent-over Row-Kneel over side of bench with arm and leg to side. Grasp dumbbell. Pull dumbbell to side until upper arm is just beyond horizontal or height of back. Return until arm is extended and shoulder is stretched forward. Repeat. Continue with opposite arm. DO not use torso to get weight up.

Barbell Pullover-Lie upper back perpendicular on bench. Flex hips slightly. Grasp barbell from behind and position over chest. Fix elbows 15° to 30° throughout exercise.Lower bar over and beyond head until upper arm is parallel to torso. Return and repeat.

Dumbbell Shrug-Stand holding dumbbells to sides. Elevate shoulders as high as possible. Lower and repeat.

Cable External Rotation-Sit with side to low Pulley. Grasp dumbbell cable attachment with far arm. Position elbow against side and forearm across belly.Pull cable attachment away from body by externally rotating shoulder. Return and repeat. Turn around and continue with opposite arm.

Cable Internal Rotation-Sit with side to low pulley. Grasp cable stirrup with near arm. Position elbow against side with elbow bent approximately 90°.Pull cable stirrup toward body by internally rotating shoulder until forearm is across belly. Return and repeat. Continue with opposite arm.


[Legs]
Lever Standing Calf Raise-Place shoulders under padded lever. Position toes and balls of feet on calf block with arches and heels extending off. Grasp handles or sides of padded lever. Stand erect by extending hips and knees. Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat. KEEP KNEES STRAIGHT.

Smith Seated Calf Raise-Position bar slightly higher than lower leg height. Wrap bar pad around center of bar. Place calf block under bar and bench near bar. Sit on bench facing bar and place toes on lower portion of platform with heels extending off. Grasp bar to sides and extend ankles to raise knees so lower thighs are under padded bar. Push heels further up and dismount bar. Lower heels by bending ankles until calves are stretched. Raise heels by extending ankles as high as possible. Repeat.Safety stops can be used to support bar at lowest position, particularly if it is difficult to rack bar to original height. If possible, adjust height of bench or calf block so thigh is close to horizontal.

Lever Reverse Calf Raise-Place shoulders under padded lever. Stand erect by extending hips and knees. Position heels on forward edge of platform placed under padded lever. Grasp handles or sides of padded lever.Pull the forefoot of both feet up toward body as far as possible. Return by extending feet until toes are pointed downward. Repeat.Keep knees and hips straight throughout exercise. The exercise can be made
more difficult by positioning heels closer to the edge of the platform.

Cable Lying Leg Curl-Attach two ankle cuffs to low Pulley attachment. With cuffs on both ankles lie prone on flat bench with knees just beyond edge of bench. Grip the under side or base of bench for support. Raise ankles to gluteus by flexing knees. Lower ankles until knees are straight. Repeat. Keep Torso on bench.

Dumbbell Squat-Stand with dumbbells grasped to sides.Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.Keep head forward, back straight and feet flat on the floor; equal distribution of weight through forefoot and heel.

 

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and finally...

[Abs]
Lever Seated Crunch-Sit in machine with back against back support. If available, place lower legs under pads or on plateform. Place fingers around handles above and back of arm against pads to each side. With the hips stationary, flex waist so the elbows travel downward. Return
and repeat.

Dumbbell Side Bend-Grasp dumbbell with arm straight to side.Bend waist to opposite side of dumbbell. Lower and repeat. Continue with opposite side.

Barbell Dead Lift-With feet flat beneath bar squat down and grasp bar with a shoulder width or slightly wider over hand or mixed grip. Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat.Target muscle is exercised isometrically. Throughout lift keep hips low, shoulders high, arms and back straight. Keep bar close to body to improve mechanical leverage.

 

[Lost]

I definately felt chest the next day and day after, triceps... like 2 days later i felt it. Biceps i seem to always have trouble with.. like im not really making gains.. or maybe its just my imagination.. but at the moment i dont feel it( i did it yesterday). The cable curl was ok but i couldnt seem to do the dumbbell concentration curl, although i thought it should have been easy. it seemed like i wasnt using my bicep muscles to do it, but it looked like i was doing it right.... (Note: these are the first time ive done all these exercises since its a new routine) i did squat yesterday as well which i can somewhat feel now. anyways... someone respond lol!

 

[Big N]

I would say ditch the dumbell squat. Put barbell squat as your first exercise on leg day. You want to work the big muscle groups first.

On chest day do declines before flat bench. Decline dumbell press supposedly uses the most chest muscle fibers of any chest exercise. You might want to do incline instead of flat, too. Also, you'll want to move your set of flies in between the two presses. When you do declines, your secondary muscles worked are triceps and delts. When you do flat, your secondary muscles are tris and delts. You need to give them a break in order to lift the most weight on chest day. Do this by putting flies in between them. The secondary muscles in flies are the bis.

If back and leg day are on the same day, you gotta change that. They are your two biggest muscle groups, you cant possibly have enough energy to intensly work both on the same day. Also, if those rotations (for your back) dont seem to be doing anything, switch to deadlifts.

Other than that it looks good, just make sure your diet is in order and that you're getting rest.

 

[Lost]

well i did squat on the smith machine and i can still feel it ;o, especially going down steps lol. i was having trouble with dumbbell concentration curl tho.. it was like i wasnt using my biceps to do it.. and i could only do it like 2 times no matter what weight i seemed to use ( i had like 20,25 and 30)