Guy's hows this routine

[dsa8864667]

What do you guys think of my workout routine. If guys see something that doesn't look good let me know I need all the help possible. Btw Im 5,8 167lbs 12-14%bf my goal is to get to 190-200lbs 9%bf.

Monday-Chest/Tri's
DB-Flats
DB-Incline
DB-Decline
Cable fly's
Dips
Close grip bench
Skull crushers

Tuesday-Back/bi's
Wide grip pullups
Lat pull down front
Lat pulldown back
Bentover BB row
Seated cable rows
DB curl
DB hammer curl

Wednesday-OFF

Thursday-Quads/calf
Squats
Leg presses
Hack squats
Leg extension
Standing calf raises

Friday-Shoulders
Arnold presses
Machine presses
DB side laterals
DB front laterals
Bentover DB laterals
Upright BB row
DB shrugs

Saturday-Hams/Calf
Deadlifts
Leg curl
Seated leg curl
Seated calf raises
Incline on Treadmill at 4.5 speed for 15min

Sunday-OFF

Doing abs 3x aweek

[novastepp]

From what i've learned / know. i think you may want to use a barbell at least for a flat bench. and be careful not to over-train your delts. and if you look at the sticky for LEG SIZE by Swole, you'll find the only leg workout you need, if ur questioning it. Looks pretty good though...

Lift, Eat, & Sleep Brotha!

[taiboxa]

looks like alot of over kill IMO

[RuhlFreak55]

i think everything looks pretty good. except the deal with calves.....it seems like you sacrifice volume to be able to train them twice a week. And if that's the case then you'll be getting less of a benefit in terms of hypertrophy than from doing them just once a week and doubling the load. If it's your weak bodypart and your trying to bring it up then training it twice a week is recommended in my experience but don't sacrifice on them. i always do at least two exercises for calves per workout if not more. And in the even that you do this and train them hard both times i'd move stuff around a bit to make two days in between those leg days. move your rest day to thursday for example and do the quads/calves on wednesday.

just my opinion

[pelly789]

probaly going to over train IMO stretch marks suck..

[catabolic kid]

What do you guys think of my workout routine. If guys see something that doesn't look good let me know I need all the help possible. Btw Im 5,8 167lbs 12-14%bf my goal is to get to 190-200lbs 9%bf.

Monday-Chest/Tri's
DB-Flats
DB-Incline
DB-Decline
Cable fly's
Dips
Close grip bench
Skull crushers

Tuesday-Back/bi's
Wide grip pullups
Lat pull down front
Lat pulldown back
Bentover BB row
Seated cable rows
DB curl
DB hammer curl

Wednesday-OFF

Thursday-Quads/calf
Squats
Leg presses
Hack squats
Leg extension
Standing calf raises

Friday-Shoulders
Arnold presses
Machine presses
DB side laterals
DB front laterals
Bentover DB laterals
Upright BB row
DB shrugs

Saturday-Hams/Calf
Deadlifts
Leg curl
Seated leg curl
Seated calf raises
Incline on Treadmill at 4.5 speed for 15min

Sunday-OFF

Doing abs 3x aweek

On Monday: Use the Bar for one of your presses. Do only 2 tricep exercises, the ones that you listed are the best, mix 'em up....but only do 2.

On Tuesday: Really, you should only do 3 exercises for lats, I would suggest one vertical pull and two horizontal pulls, again, the exercises you have listed are the right ones....mix 'em up. Bicep routine looks good!

On Thursday: I agree with what someone mentioned above...do swoles leg routine....short and sweet, it is all you need.

On Friday: Do not do the Arnold presses first, do a mass builder first....DB presses, BB presses and there are osme good machines that you could use. Alternate the Arnold presses with front raises from week to week...dont do both in the same workout...I am trying to reduce your volume here. Trap routine looks good.

On Saturday: Well, I feel you should work you hams w/ your quads, again suing Swoles routine. Do not lift on Saturday!

*Overall, as others have already said, you are doing too much...you are going to be overtraining! You are selecting the right exercises but you just need less volume, believe me, less is more!!

[dsa8864667]

On Monday: Use the Bar for one of your presses. Do only 2 tricep exercises, the ones that you listed are the best, mix 'em up....but only do 2.

On Tuesday: Really, you should only do 3 exercises for lats, I would suggest one vertical pull and two horizontal pulls, again, the exercises you have listed are the right ones....mix 'em up. Bicep routine looks good!

On Thursday: I agree with what someone mentioned above...do swoles leg routine....short and sweet, it is all you need.

On Friday: Do not do the Arnold presses first, do a mass builder first....DB presses, BB presses and there are osme good machines that you could use. Alternate the Arnold presses with front raises from week to week...dont do both in the same workout...I am trying to reduce your volume here. Trap routine looks good.

On Saturday: Well, I feel you should work you hams w/ your quads, again suing Swoles routine. Do not lift on Saturday!

*Overall, as others have already said, you are doing too much...you are going to be overtraining! You are selecting the right exercises but you just need less volume, believe me, less is more!!

What routine do you recommend for shoulders with what i listed ?

[oneshot]

maybe try to replace a few dumbell exercises with barbell instead

[catabolic kid]

What routine do you recommend for shoulders with what i listed ?

What I am saying is that the routine is good, you just need to alternate the arnold pressess with front laterals. And for the workouts that you do arnolds with, make sure you do them after your mass compound mass building exercise (DB press, BB press, or machine press, heavy weight!). So, just keep the rest the same, it all looks good...just rotate the arnolds and front raises-decrease volume...do not be in the gym for more than 1 hour.

[dsa8864667]

If you guys think I'm over training what should i take out in my routine, also how many sets and reps do you recommend?

[RuhlFreak55]

overtraining is hogwash.........if you've been lifting consistantly for a couple years you can handle that routine.........in all likely hood anyway.

[dsa8864667]

bump

[Canadiantiger]

IMO I would start a bulking diet ( see sticky in diet forum ) I would also lift less. I would suggest looking at strength coaches like Ian King, Charles Poliquin or even Clubs like Westside Barbell for mass workouts. I even like Iron Man's HIT workout in Pinnacle's Sticky above. The bottom line is you grow while resting and to meet your goals you are going to need to bulk. The workout you suggest with Cardio IMO does not allow for this kind of hypertrophy and weight gain.