Hey guys.. I just wrote a new workout schedule and I would loove it if someone who knows a thing or two about growth could take a look at it, I would love critique on this since thats the only way I know to improve it.

23 years old, 6'0, 185 lbs bf ~ slightly lower than 20%
Been in sports all my life but been training at a gym for about 4 years total, with professional bodybuilders who have been showing me some techniques etc etc

I want to put on as much muscle as possible now during my 5 weeks of cypionate, and perhaps later even compete in fitness.
How much would you guys recommend of cypionate?

I take amino, omega-3, lots of vitamins and whey-80 protein.
I also eat very very much and always at least 30g of protein every three hours (correct me if I'm wrong but I think thats how you should do it)





This is a workout schedule I put together that works great at my gym, I just wanted to know if anyone has ways to improve it (more/less reps/set/excersices)

I'm not going to be mad if someone finds mistakes and start bullying me about it.. only way to get rid of haters is to love them, they can't stand that <3


Btw I love the intensity in supersets, but there is some workouts I cant superset cause it takes too much on my shoulders and I've had some problems with my shoulders earlier.

I really want to get bigger arms, since I've had pretty thin arms all my life and now I'm average at best.


Day1 -Legs/Abs -30mincardio
Day2 -Back/Biceps
Day3 -Chest/Triceps/Abs -30mincardio
Day4 -Rest
Day5 -Shoulders/Biceps/Abs -30mincardio
Day6 -Rest
Day7 -Biceps/Triceps/Abs -30mincardio




Day1

Legs

Full Squat (10,8,8,6)
Leg press/Hamstring Curl (10,8,8,6)
Knee Extensions (12,10,8,6)
Calf Raises (10,8,8,6)
Seated Calf Raises (8,8,6)


Abs

Weighted Crunches (Maskinen) (5x12)
Hanging Leg Raise/Cable Crunch (3x12)
Oblique Crunches (4x12)


Day2

Back, biceps

Pull-ups (10,10,10)
Inverted Row (12,10,8+6)
Hyperextension bench (12,10,8+6)
Deadlift (12,10,8+6)
Seated cable row (10,8,8+6)
V-bar pulldown (10,8,8+6)
Shrugs/incline hammer curls (10,8,8+6)
Calf machine shrugs/ez bar curls (10,8,8+6)
Straight arm pulldown/reverse bicep curl(10,8,8+6)


Day3

Chest, triceps, abs

Flat Bench Press (12,8,8,6)
Incline Bench Press/Dips (10,8,8,6)
Butterfly/Dumbell bench press (10,8,8,6)
Incline dumbell flyes (10,8,8,6)
Machine Press/cable flyes (12,10,8)
Skullcrusher (10,8,8,6)
Triceps cable extensions (12,10,10,8)
Close grip bench press (10,8,8,6)


Abs

Weighted Crunches (Maskinen) (5x12)
Hanging Leg Raise/Cable Crunch (3x12)
Oblique Crunches (4x12)


Day4

REST!


Day5

Shoulders, biceps, abs

Military press (12,10,8)
barbell shoulder press/SLateral Raises (12,10,8)
EZ bar biceps curls (12,8,8,8+6)
Incline dumbell biceps curls (10,8,8,8+6)
Palms-down biceps curl (12,10,8,8)


Abs

Weighted Crunches (Maskinen) (5x12)
Hanging Leg Raise/Cable Crunch (3x12)
Oblique Crunches (4x12)


Day6

REST!


Day7

Biceps, triceps, abs

Wide-grip EZ bar biceps curls (12,8,8,8+6)
Incline dumbell biceps curls (10,8,8,8+6)
Palms-down biceps curl (12,10,8,8)
Skullcrusher (10,8,8,6)
Close-grip bench press (10,8,8,6)
Triceps rope extensions (12,10,8,8)
Dips machine (10,8,8,6)

Abs

Weighted Crunches (Maskinen) (5x12)
Hanging Leg Raise/Cable Crunch (3x12)
Oblique Crunches (4x12)


If theres anything in here that doesnt make sense or whatever, just write a question about it and I'll explain what I ment
Any help would be greatly appreciated!