new routine

[rollinwkd]

im 6 3 195 about 10%bf im bulking i was workin 3 days a week now i switched to five days a week
i was doin

mon bis back
tues cardio
wed chest tris
thurs cardio
fri shoulders

now i do

mon bis
standing bb curls 3x10
one arm db curls 3x10
preachers curls 3x10
one arm preachers curls 3x10 each arm
deadlifts 1x10

tues back
lat pulldown 3x8
behind head lat pull 3x10
standing bb pull 3x10
pull ups 3x10
bent over row 3x10
face pull 3x10
squats 1x10

wed chest
incline db press 3x10
flat bb press 3x5
flat db 3x10
flys 3x10
on the bench press 3 x 5
incline bb 3x10

thurs tris
french press 3x10
standing tricep extention 3x10
dips 3x15
db kickback 3x10
lat pulldown 3x10

fri shoulders
military press 3x10
one arm press 3x10
side lifts 3x10
front lifts3x10
lateral raise 3x10
front lateral raise 3x10

off on sat and sun

i switch to that about two weeks ago see alittle bit of difference but will wait it out and see any suggestions

[Liftnainez]

bro where is the leg day? your not expecting to get your maximum potential w/o doing legs are you? and please dont say that cardio works out your legs.. im not trying to bash you but you should def incorportae them in your training regimine..

[Liftnainez]

also: by the looks of it you are over training your body a bit.. 18 sets for chest? 14-15 sets for your arms? seems a little to much, but hey every1 is diff.. if it works for you then go for it but i belive this is to much work.. by doing that many sets towards the end your just going to be burned out and loose the intensity needed.. most people would reccomend to be in the gym for 45-60 min max.. i dont go by this but MANY do.. good luck

[Doc.Sust]

you need to do legs, it will uo your bodys natural test levels and your upper body will gain more as well. and it does look a tad bit as if you are doing to much volume. make room for legs and cut out some of the more redundant movements

[Doc.Sust]

yeah the more i look at this you are seriously overtraining, you are doing 5 to 6 differetn exercise per body part in one day! that is way to much, alos your total legs for the wk,1 set of squats and deads isnt close to enough,you are overtraining the smaller muscle groups, your shoulde day for example you have 4 dofferent variations of front and lateral delt movements, they are all very similar , alsoonearm presses, whywould you do one arm presses rt after military presses? it is just to much, to many similar movements, for chest you do a total of 6 exercise for one body part in one day, a good rule of thumb, no more than 3 to 4 exercise per day, imo 3 is plenty.less is better, more volume does NOT = better gains!!!!!!! i cant stress this concept enough

[rollinwkd]

so u think i should lower sets\\\
\\\ By doin that i feel as if i haven't acomplished nothing im the type that if i just do say 3 sets of 10 each muscle group i feel nothin,
like i haven't done anything, this workout i posted gives me little bit of a challenge but not killer to me.
But im not a doctor so im open to suggestions ill try anything once.

[Liftnainez]

just cut the volume down a bit from all your sets and incorporate a leg day.. instead of doing 6 excersizes do 3-4 with of 3 sets in each.. look in the training section and you can find a routine that suits u..

[Doc.Sust]

so u think i should lower sets\\\
\\\ By doin that i feel as if i haven't acomplished nothing im the type that if i just do say 3 sets of 10 each muscle group i feel nothin,
like i haven't done anything, this workout i posted gives me little bit of a challenge but not killer to me.
But im not a doctor so im open to suggestions ill try anything once.

trust me, i used to over train severly. 2 hour workouts 5- 6days a wk,when i finaly listened to my body and cut back the volume it worked out SOOOOOOOO much better. give it a try for a few wks

[Doc.Sust]

just cut the volume down a bit from all your sets and incorporate a leg day.. instead of doing 6 excersizes do 3-4 with of 3 sets in each.. look in the training section and you can find a routine that suits u..

this is sound advice.

[Liftnainez]

thanks doc..