I've been training regularly for about 2 years now and have had the same routine for about 4 months now...it's time to switch the routine up and below is what I came up with. I'm 22 years old, 6'3" 245lbs, not sure about b/f but it's higher than I would like it to be (probably around 20%)...I would like to drop some b/f and lean up and cut down to a solid 215-220, while adding some muscle at the same time. My diet is also extremely clean (2836 cal, 94 g fat, 148 g carbs, 364 g protein). What do ya'll think of this new routine and where/when would you fit in cardio and abs(if any)? I really enjoy doing arms and I could use some more size on them, so that's the reason for twice a week on arms. Thanks for the help!
ARMS DROP-SET WORKOUT (5 Day On-1 Off)
Day 1: Chest
-Bench Press: 6 sets: (12, 4, 8, 10, 12, rep out)
-Incline Bench Press 3 sets: 6, 8-10, 12
-Pec-dec flyes 3 sets: 6, 8-10, 12
-Hammer-strength decline press 3 sets: 8, 8, 10-12
-Cable-flyes (lowers) 3 sets: 12, 12, 12
-Cable-flyes (uppers) 3 sets: 12, 12, 12
Day 2: Back/Biceps
-Pull-ups 3 sets: 12, 12, 12
-Hammer-strength upper back 4 sets: 12, 6, 8-10, 12
-Hammer-strength back iso-lateral 3 sets: 6, 8-10, 12
-Dumbbell bent rows 3 sets: 6, 8-10, 12
-Lateral pulldowns 3 sets: 6, 8-10, 12
-Seated row 3 sets: 6, 8-10, 12
-Back extensions 3 sets: 6, 8-10, 12
-Standing EZ-bar curl 4 sets: 12, 6, 6, 8
-Seated Alternate Dumbell Curl 3 sets: 8, 8, 10
-One-arm Cable Curl 3 sets: 10, 10, 12
Day 3: Shoulders/Triceps
-Dumbbell Shoulder Press 4 sets: 12, 6, 8-10, 12
-Hammer-strength shoulder press 3 sets: 6, 8-10, 12
-Shoulder pec-dec 3 sets: 6, 8-10, 12
-Barbell shoulder raises 3 sets: 6, 8-10, 12
-Rope shoulder raises 3 sets: 6, 8-10, 12
-Seated row wide 3 sets: 6, 8-10, 12
-Shoulders/rear-delt superset 3 sets: 6, 8-10, 12
-Cable shrugs 3 sets: 6, 8-10, 12
-Dumbbell shrugs 3 sets: 6, 8-10, 12
-Tricep dips 4 sets: 12, 6, 6, 8
-Skull crusher 3 sets: 8, 8, 10
-Reverse Grip Pressdown 3 sets: 10, 10, 12
Day 4: Legs
-Bike warmup (10 mins)
-Leg Press 4 sets: 20, 12, 12, 10
-Hack squat 3 sets: 12, 12, 10
-Individual Leg press 3 sets: 12, 12, 10
-Leg extensions 3 sets: 12, 12, 10
-Leg curls 4 sets: 12, 12, 10, 10
-Seated Calf raise 4 sets: 12, 12, 10, 10
-Calf leg press 3 sets: 12, 12, 10
-Calf press 3 sets: 12, 12, 10
-Lunges 2 sets: 12, 12
Day 5: Biceps/Triceps/Forearms
-Close grip bench press 4 sets: 12, 6, 6, 10
-Cable overhead EZ bar extension 3 sets: 8, 8, 10
-Cable Pressdown 3 sets: 8, 10, 12
-Cable Kickback 2 sets: 10, 10
-Standing Barbell curl 4 sets: 12, 6, 6, 10
-EZ bar preacher curl 3 sets: 8, 8, 10
-Concentration curl 3 sets: 8, 10, 12
-Hammer curl 2 sets: 10, 10
-Barbell forearms (forward/reverse superset) 4 sets: 6, 8, 10, 12
Day 6: Off
Day 7: Repeat Cycle