Can you guys help me pick which workout would be best for Muscle gain and hardening!

[pokey274]

These were to separate workouts I got for muscle building and fat loss by two separate WNBF bodybuilders, which one would you guys choose for muscle gain? Or would you just go with the 5x5 program.
2 days on one day off

Monday- Chest and back

CHEST: 12-13 sets total
Barbell bench press- 4 sets, pyramid up in weight( Reps- 12, 10, 8,8)
Incline dumbbell press- 4 sets, pyramid up in weight (Reps- 15, 12, 10, 8)
Incline dumbbell flyes- 4 sets, “ “ (Reps- 15, 12, 10, 10)

BACK: 16 sets total
Pullups(assisted) – 4 sets, (Reps- rep until failure, at least 10 reps)
Barbell bent over rows- 4 sets , pyramid up in weight( Reps- 12, 10, 8, 6)
Machine High row- 3 sets, (Reps- 12, 12, 10, 8)
Underhand grip lat pulldowns- 2 sets, (Reps- 15, 12, 10, 8)
Hyperextensions( weighted) - 3 Sets- (Reps- 15, 12,12)


Tuesday- Shoulders and Arms

SHOULDERS: (14 sets)
Dumbbell presses 3 sets, (reps- 12-10,8)
Lateral raises 4 sets (reps- 15, 12, 10, 10)
Reverse pec dec- 3 sets (reps- 12, 12, 10)
Behind back barbell shrug- 4 sets (reps- 12, 10, 8, 8)

Triceps: (8 sets)
Close grip bench- 4 sets ( reps- 12, 10, 8, 8)
Tricep pushdown- 4 sets ( 12, 12, 10 , 8)

Biceps: (7 sets)
Seated dumbbell curl – 4 sets ( 12, 10, 10, 8)
Precaher curl- 3 sets (12, 10, 8)

LEGS: (20 sets)
Leg extensions- 4 sets ( 15, 12, 10, 8)
Smith machine squats- 4 sets (12, 10, 10, 8)
Leg press- 5 sets (15, 12, 12, 10, 8)
Stiff leg deadlift- 4 sets ( 12,12, 10, 10)
Lying leg curl- 3 sets ( 12, 10, 8)

This is the second one

Monday/thursday


Chest

Dumbbell bench press
5 set of 12

Barbell incline
5 set of 15(light weight for now)

Dumbbell flys

3 sets of 15


Push ups

3 sets of 12


Triceps

Rope press downs

5 sets of 12-15

Dumbbell kickbacks

6 sets of 10(move up 2 and a half pounds every sets)


Tuesday/friday

Back

Barbell rows(start with the bar)

5 sets of 12 10 8 6 4(last one a bit heavier)

Sited wild grip rows

4 sets of 12

Wild grip

Pull ups

3 sets of 8

Dead lifts

4 sets 12 15 10 8

Hyper extensions

4 sets of 15( with weight when stronger)

Biceps

Barbell curls

4 sets of 10

Alternating dumbbell curls

3 set of 15

Shoulders

Hammer shoulder press

5 Sets 15 15 12 10 21

Seated side laterals

3 sets of 12 one sets of 15

Bent over laterals

4 sets of 15

Dumbbell up right rows

3 sets of 12.

[TJsurgRehab22]

The leg workout in the first one is overkill, you'll tax your CNS out like no other doing that much leg work

[pokey274]

It seemed that way, I'm just having a hard time finding me a good solid muscle building routine. I'm looking to start the Vince Gironda hormone precursor diet and want to use the best workout with it. I allready follow a primal type eating because I'm 6ft 190 and 18%bf

[dec11]

It seemed that way, I'm just having a hard time finding me a good solid muscle building routine. I'm looking to start the Vince Gironda hormone precursor diet and want to use the best workout with it. I allready follow a primal type eating because I'm 6ft 190 and 18%bf

which will be absolute bollocks mate. you need to take a simplified approach to your training and put those crappy bb'ing mags in the bin. those workouts are just crazy over training, i wouldnt recommend either