critique my wokout routine

[AHussain123]

Hello
I just wanted to ask you guys if you could take a look at my workout split and critique and what would you change.
I have a lot of lagging bodyparts, Chest,Arms,Back and legs. My shoulders and traps are ok but you can never get to much muscle lol.

Monday- AM workout Chest + arms PM workout 5 mile run
Tuesday -AM workout Back + forearms PM workout Boxing
Wednesday - AM workout Arms + side Deltoids + traps PM workout 5 mile run
Thursday -AM workout Same as Monday - PM workout Boxing
Friday - AM workout same as Tuesday
Saturday - Legs
Sunday - Rest

Here are the exercises
Monday chest and arms
Dumbbell incline 3-4 sets 8-12 reps
Smith machine incline 3-4 sets 8-10 reps
cable flys 3 sets 8-15 reps
chest press 4 sets 6-10 reps
Arms
single rope tricep extenson 3 sets 12-15 reps
tricep extension machine seated 3 sets 10-12 reps
Bicep preacher curls machine
Cable straight bar curls
I do machines because I have issues with my elbows.

Tuesday-
Back
Rear Deltoids machine flys reverse
cable reverse flys
Assisted pullups medium grip 4 sets 8-12 reps to warm up lats. I am starting pullups to hopefully bodyweight soon
Rack pulls 3 sets 6-10 reps
bent over underhand barbell rows 3 sets 6-10 reps
Tbar rows 3 sets 6-10 reps
underhand lat pulldowns 3 sets 10-12 reps
close grip lat pulldown 3 sets 8-12 reps
seated machine rows 3 sets 12-15 reps
forearms
dumbbell reverse and straight curls

Wednesday- arms and Side deltoids and traps
close grip smith machine
single arm rope tricep extension
tricep extension machine
biceps
Preacher curls single arm machine
single arm cable curls
Dumbbell hammer curls
forearms
dumbbell shrugs
dumbbell side lateral single arm

Saturday - legs
barbell squats 5 sets 6-8 reps heavy
Leg press 5 sets 10-15 reps
dumbbell lunges 10 reps per leg 4 sets
hamstring curls 4 sets 12-15 reps
Stiff legged Deadlifts 4 sets 10-12 reps
Calves
seated calve raises 5 sets 12-15 reps high reps only 1 exercise 1 machine

Boxing 2 hours or so, 4 rounds 3 minute skipping,4 rounds of 3 minute shadow boxing, 2-3 rounds bodysparring, 3 rounds punchbag, circuit training which is pushups,situps normal boxing circuit

[Redd Foxx]

Sorry if this is not what you want to hear but the best adviceI can give is to feel it out and adjust. There is no way to put a perfect workout on paper. You do have a good variety. Start from there and then add or trim.

I do not like the order in which they are listed. For instance, you finish with something isolated like rear delts, don't start with them.

Also, machines like curl machines, Smith (for chest), are a waste. Dumbbells are spook much more productive, as well as being safer for a boxer because you're building stabilizer muscles. If you use machines, try to keep it legs and back, real power muscles. Arms and chest should be free weights.

[AHussain123]

Sorry if this is not what you want to hear but the best adviceI can give is to feel it out and adjust. There is no way to put a perfect workout on paper. You do have a good variety. Start from there and then add or trim.

I do not like the order in which they are listed. For instance, you finish with something isolated like rear delts, don't start with them.

Also, machines like curl machines, Smith (for chest), are a waste. Dumbbells are spook much more productive, as well as being safer for a boxer because you're building stabilizer muscles. If you use machines, try to keep it legs and back, real power muscles. Arms and chest should be free weights.

I do rear delts first because I have issues with my shoulders and my rear deltoids are really lagging. I find it really good way to warm up the shoulder joint.
I find smith machine I can isolate the chest muscle, but I do dumbbells first to work my stabilising muscles.
I do barbell squats for legs build the stabilising muscles and also it feels good to have a bar on your traps lifting heavy weights lol.
I have issues with my elbows so free weights for triceps is a no no, I might change up for biceps and do dumbbells instead of cables, it depends on how my elbows are on that day

[AHussain123]

are you trying to be a bodybuilder or a boxer!

Both, I want to know how to box and also get big lol.

[AHussain123]

I think it could be done, I train with intensity, I have a good diet plan, I rest plenty, I get around 8-10 hours sleep easy.

[Facade]

Given the fact that you cannot do a regular pull up unassisted, I assume you are a beginner.

This is too much volume. And i donīt mean because you box as well, but just in general. Volume isnt a goal all by itself. You do not grow because of volume alone, you grow because of progressive overload. Use some core lifts like bench presses, squats, rows, deadlifts and overhead presses and focus on adding weight to the bar on these exercises. You could try a program like stronglifts:

[gee73]

Hello
I just wanted to ask you guys if you could take a look at my workout split and critique and what would you change.
I have a lot of lagging bodyparts, Chest,Arms,Back and legs. My shoulders and traps are ok but you can never get to much muscle lol.

Monday- AM workout Chest + arms PM workout 5 mile run
Tuesday -AM workout Back + forearms PM workout Boxing
Wednesday - AM workout Arms + side Deltoids + traps PM workout 5 mile run
Thursday -AM workout Same as Monday - PM workout Boxing
Friday - AM workout same as Tuesday
Saturday - Legs
Sunday - Rest

Here are the exercises
Monday chest and arms
Dumbbell incline 3-4 sets 8-12 reps
Smith machine incline 3-4 sets 8-10 reps
cable flys 3 sets 8-15 reps
chest press 4 sets 6-10 reps
Arms
single rope tricep extenson 3 sets 12-15 reps
tricep extension machine seated 3 sets 10-12 reps
Bicep preacher curls machine
Cable straight bar curls
I do machines because I have issues with my elbows.

Tuesday-
Back
Rear Deltoids machine flys reverse
cable reverse flys
Assisted pullups medium grip 4 sets 8-12 reps to warm up lats. I am starting pullups to hopefully bodyweight soon
Rack pulls 3 sets 6-10 reps
bent over underhand barbell rows 3 sets 6-10 reps
Tbar rows 3 sets 6-10 reps
underhand lat pulldowns 3 sets 10-12 reps
close grip lat pulldown 3 sets 8-12 reps
seated machine rows 3 sets 12-15 reps
forearms
dumbbell reverse and straight curls

Wednesday- arms and Side deltoids and traps
close grip smith machine
single arm rope tricep extension
tricep extension machine
biceps
Preacher curls single arm machine
single arm cable curls
Dumbbell hammer curls
forearms
dumbbell shrugs
dumbbell side lateral single arm

Saturday - legs
barbell squats 5 sets 6-8 reps heavy
Leg press 5 sets 10-15 reps
dumbbell lunges 10 reps per leg 4 sets
hamstring curls 4 sets 12-15 reps
Stiff legged Deadlifts 4 sets 10-12 reps
Calves
seated calve raises 5 sets 12-15 reps high reps only 1 exercise 1 machine

Boxing 2 hours or so, 4 rounds 3 minute skipping,4 rounds of 3 minute shadow boxing, 2-3 rounds bodysparring, 3 rounds punchbag, circuit training which is pushups,situps normal boxing circuit

First: sounds like too much volume. Are you in a training camp right now? Do you want to be a Navy Seal? If not, slow it down. You will only hurt yourself down the road.

Your legs are lagging, concentrate on them first. Big muscle group, rather easy to train and will support the development of other muscle groups.

Using machines won't help you much with elbow problems. Especially for chest training you will support unnatural behaviour with that. Curl machines are also bad, don't really know why these exist. Warming up with elastic bands can really help with these problems.

[AHussain123]

If you do any kind of weight lifting intensity you will be too tight and lethargic to box.

Your workout looks like you're setting yourself up to failure and the fact that you're asking suggests you are not to sure what you're doing.

Don't ask for advice and then down play it.

I was not, I was only asking for advice. I am not a expert at boxing, thats why I asked.

[AHussain123]

Given the fact that you cannot do a regular pull up unassisted, I assume you are a beginner.

This is too much volume. And i donīt mean because you box as well, but just in general. Volume isnt a goal all by itself. You do not grow because of volume alone, you grow because of progressive overload. Use some core lifts like bench presses, squats, rows, deadlifts and overhead presses and focus on adding weight to the bar on these exercises. You could try a program like stronglifts:

I will look into that Thank you

[AHussain123]

First: sounds like too much volume. Are you in a training camp right now? Do you want to be a Navy Seal? If not, slow it down. You will only hurt yourself down the road.

Your legs are lagging, concentrate on them first. Big muscle group, rather easy to train and will support the development of other muscle groups.

Using machines won't help you much with elbow problems. Especially for chest training you will support unnatural behaviour with that. Curl machines are also bad, don't really know why these exist. Warming up with elastic bands can really help with these problems.

Iv been trying to increase my forearm strength, I think elbow pain is related to weakness in the forearms not being able to withstand the threshold.
I am going to lower the volume down, I agree it looks like to much volume,I have not being doing this much volume, I was looking for advice before I begin this much volume.