My Current Workout

[thex95]

Stats-

Age 24
height 5'11 ft
weight 182 lbs
bf% 12
years training 5

Day 1
Back /abs

Barbell pull drop set - 3 sets, 6/8/10 reps
Weighted pull-up 3 sets 8 reps
Barbell pull over 3 sets 8 reps
Rack pull 3 sets 8 reps
Vbar pulldown 3 sets 8 reps
Single arm cable pull 3 sets 10 reps
Behind back trap barbelll pull 3 sets 8 reps

abs

hanging leg raise 15 reps/bicycle crunch 15 reps/plank (1minute) - 4 circuits

Day 2
Shoulders/Triceps

Military press (drop set) 3 sets 6/8/10 reps
Seated arnold press 3 sets 8 reps
Single front barbell raise 3 sets 8 reps
bent over lateral raise 3 sets 8 reps
single cable behind back raise 2 sets 12 reps

triceps
Dips 3 sets 10 reps
decline skullcrusher 3 sets 8 reps
cable tricep pushdown (dropset) 3 sets 6/8/10 reps

Day 3
Light cardio/abs. 40 minute job approximately 7 kilometres

abs
weighted crunch 15 reps/ laying leg raise 15 reps/ side plank 30 seconds per side. 4 circuits

Day 4
Chest/biceps

Decline bench press (drop set) 3 sets 6/8/10 reps
barbell bench press 3 sets 8 reps
Incline bench barbell 3 sets 8 reps
Cable crossover 3 sets 8 reps
incline fly 2 sets 12 reps

biceps
barbell curl (drop set) 3 sets 6/8/10 reps
preacher curl 3 sets 8 reps
barbell hammer curl 3 sets 8 reps

Day 5
light cardio/abs. 40 minute jog, approximately 7 k

abs
weighted decline crunch 15 reps/ seated jackknife 15 reps/laying leg raise 15 reps. 4 circuits.


Day 6
full body superset day/cardio

seated cable pull/straight arm lat push down. 3 sets 8 reps
palm in bbell press/lateral raise. 3 sets 8 reps
standing cable extension/reverse cable curl. 3 sets 8 reps
barbell pull/ cable hammer curl. 3 sets 8 reps.
squat/hamstring curl. 3 sets 8 reps.
barbell trap pull/calve raise. 3 sets 8 reps.

cardio
30 minutes light pace stationary bike. 10 minutes incline treadmill light pace.

[kirbydunker]

I try to fit muscles that I'm already doing into my work outs. For instance, you do a day of shoulders and triceps, but you use your shoulders and triceps when you work out your chest. I'd consolidate those into one day, and take a day off to recuperate your CNS. I'm also not a fan of volume training personally, it never worked for me, and only hindered my gains.