new workout routine! could use some input

[damien3144]

hey guys.

I been out of the gym for awhile & by no means does that mean out of shape. I'm in the military and because of deployment & SF training I have not had a solid routine & proper gym time.. I have lost 20-25 lbs the last 2 years due to high intense cardio & hours of field time/training.

i'm 5'7 160lbs as it stands right now. I lost alot & very eager to get it back. I have a basic routine lined up and i would like alot of input. I also do not want to over train any muscle group.



Mon - Chest & Biceps

- Bench Press - 5 x 10,8,6,6,4
- Incline - 4 x 10,10,8,8
- Decline - 4 x 10,10,8,8
Barbell Curl - 5 x 12,10,10,8,8 (last 3 sets superset with hammer curls)
EZ bar Reverse curls - 2 x 12


Tue - High intensity cardio for 30 min & abs


Wed - Legs

- Squats - 5 x 12,10,10,8,8
- Leg Press - 3 x 15,12,10
- calf raises - 5 x max
- Leg Curl - 3 x 15

Thu- Cardio

Friday - Shoulders & triceps

- Shoulder Press - 5 x 10,8,6,6,4
- Side Lat Raises - 3 x 12
- Front Lat Raises - 3 x 12
- Close Grip Bench - 4 x 10 ( last 3 super set with skull crushers)
- Dips 3 x max

Sat - Back

- Wide Grip Pull-ups - 4 x max
- Dead Lift - 4 x 12
- Barbell Row - 4 x 15,12,10,10
- Seater cable rows - 3 x 12

Sun - off



So I know 6 -8 sets for bi's and tri's is good. My question is when i superset. does that count as one total set. Or is it still 2 sets total?

besides that let me know what you guys think

[boxa06]

I count them as 1 set.. I think your program looks solid man!

[damien3144]

ya that's what i was doing. I just don't want to over train my arms. I kind of want them to grow!

[oldschoolfitness]

looks solid bro. just keep a good log and you can adjust your routine if you're overtraining. good luck

[8iron]

Looks solid might want to add something for the rear delts!

[6ft5]

Looks really good! Sumthing for rear delts, and maybe SS weighted dips w close grip bench. So the tri's don't get to blasted before its over.