Hows this routine look?

[Livinlean]

Stats
5'10
187
8.6%BF
Age 22
Training 5 years on/off. 3 years hard. By hard I mean minimum 5-6 days at the gym and most of the time 7 days.

So because of my work schedule I have been looking to make a new routine. I had been going to the gym 6-7 times a week for about 3 years. I seem to have stopped gaining weight as fast as I once did. What I'm thinking now is hit it hard 5 days a week and add in some more rest..

Here's What I came up with:
Monday- Shoulders abs
Tuesday- Legs
Wednesday- Chest abs
Thursday- Back
Friday- Off
Saturday- Off
Sunday- Arms calves

Am cardio for 20-30 mins after having a protein shake w/water and caffeine pill. This will be on Mondays, Tuesdays, Wednesdays and Sundays. Is there anything wrong with having protein before am cardio?


The routine I designed was made after I read over my past logs. I looked to see which different techniques helped me get stronger and bigger. By techniques I mean volume and such. So here it is..


Sunday:
Tricep bench 5x5 (currently at 185)
French curls 3x6-12
Decline db ext 3x8-15
BB curls 3x6-12
Seated DB supinated curls
Concentration curls 3x6-12
Hold 80lb dbs in each hands for 30-60 seconds x2

Monday:
Smith Machine press 5x5 (currently at 2 plates a side)
Arnold press 3x8-12
Cable lateral raises 3x6-10
DB front raises 3x6-12
Cable high pulls 3x10-15
DB shrugs 3x12-20

Tuesday:
Front squats 5x5
Leg press 3x8-12
Stiff leg dead lifts 3x6-12
Leg ext 3x15-20
Leg curls superset seated calf raises 3 sets
Standing calf raises ss donkey calf raises 3 sets
Lunges 1-2 sets

Wednesday:
Flat BB bench 5x5 (currently at 235)
Incline DB press 3x6-10
Decline DB press 3x8-12
Incline flyes 3x6-15 (pyramid)
Pec dec 2-3 sets

Thursday:
Pulls ups 3 sets
Deadlifts 5x5 (currently at 265)
Barbell rows 4x6-10
Reverse pulldowns 4x8-12
Seated rows 4x8-15
Hyperextensions 2 sets with 25 plate

I take 60 second rests inbetween sets. If I'm doing 5x5 and on one of the sets I only get 4 reps I take a 90 second break until that exercise is done and keep weight same for next workout.

On Mondays and Thursday I will also be doing abs which will be as follows:
Planks 3 sets
Leg raises superset knee raises 3 sets
Crunches superset roof raises 3 sets

So theres my proposed routine. From my logs and what I can remember this was one of the better ones I followed. I subbed some exercises in for some others and more rest inbetween. I also cut down the volume per muscle group about 30%. Hopefully this helps me gain more muscle. I want to see how much more I can get before cycling. I plan to compete next year in an amateur meet just for kicks and the following year go balls out.

My diet is in check I am intaking 3500+ plus calories.

What do you guys think? What would you change? Want as much opinion as possible would love to hear your guys experiences with different techniques.

[Livinlean]

bumppp. 49 views, 0 replies? lol.

[scorpion62]

Livinlean I dont like your lay out but thats just me mate chest & tris , back & bis ,shoulders & abs , do your calves on leg day ,if your doing deads your abs will be worked as well

[Livinlean]

Livinlean I dont like your lay out but thats just me mate chest & tris , back & bis ,shoulders & abs , do your calves on leg day ,if your doing deads your abs will be worked as well

I followed that routine for a while but I just don't have the time to stay in the gym that long anymore. I do calves twice a week because they are lacking. I have noticed a huge improved in the 6 weeks I have been doing this. Yes deads would work abs but wouldn't it be better to throw them at the end of the workout as well to burn them out?

[rockinred]

I have done something similar. Need to keep in mind to change up from time to time. I was stuck in a rut on this routine for a while.

Mon: Arms
Tue: Legs
Wedff
Thu: Shoulders Abs
Fri: Back
Sat: Chest
Sun: off

Cardio at least 4-6 times per week. Usually after workout due to work requirements. Also, some variations on the day off depending on how I felt.

[Livinlean]

I have done something similar. Need to keep in mind to change up from time to time. I was stuck in a rut on this routine for a while.

Mon: Arms
Tue: Legs
Wedff
Thu: Shoulders Abs
Fri: Back
Sat: Chest
Sun: off

Cardio at least 4-6 times per week. Usually after workout due to work requirements. Also, some variations on the day off depending on how I felt.

Thanks for your input! I change my workout every 4-6 weeks. Usually minor variations though. I am aiming for cardio 4-6 times a week as well because I play ice hockey twice a week.

When you used that routine were you aiming for a bulk or what?

[rockinred]

Thanks for your input! I change my workout every 4-6 weeks. Usually minor variations though. I am aiming for cardio 4-6 times a week as well because I play ice hockey twice a week.

When you used that routine were you aiming for a bulk or what?

I've used it for both... I bulk or cut more so with diet... I usually rest a couple of minutes between sets. I lift for strength more than anything. I lift heavy to get big and lift heavy for cutting. It works....There are many schools of thought tho bro... Just give it a go. I put on a ton of muscle mass on that routine.