My workout

[Kakashi...!]

Workout Days: Monday, Tuesday , Thursdays , Fridays
Non-Workout Days: Wednesday, Saturday, Sunday

Monday: Chest & Biceps

CHEST
Dumbell incline press: 4 sets of 12 to 15 reps
Bench press: 4 sets of 12 to 15 reps
Decline bench press: 4 sets of 12 to 15 reps

BICEPS
Barbell curls: 3 sets of 8 to 12 reps
Dumbell incline curls: 3 sets of 8 to 12 reps
Preacher curls: 3 sets of 8 of 12 reps

Tuesday: Quads

QUADS
Leg extensions: 4 sets of 8 to 12 reps
Squats: 4 sets of 8 to 12 reps
Leg Press: 4 sets of 8 to 12 reps

HAMSTRINGS
Lying leg curls: 4 sets of 8 to 12 reps
Seated leg curls: 4 sets of 8 to 12 reps
Stiff-legged deadlifts: 4 sets of 8 to 12 reps

Wednesday: Off

Thursday: Back & Triceps

BACK
Pull-ups: 4 sets of 8 to 12 reps
T-bar rows: 4 sets of 8 to 12 reps
Cable seated rows: 4 sets of 9 to 12 reps
Deadlifts: 4 sets 8 to 10 reps
Hyperextensions: 4 sets of 15 to 20 reps

TRICEPS
Cable pushdowns: 3 sets of 8 to 12 reps
Close-grip bench press: 3 sets of 8 to 12 reps
Overhead dumbell extensions: 4 sets of 12 to 15 reps

Friday: Shoulders
SHOULDERS
Military press: 3 sets of 8 to 12 reps
Upright rows: 3 sets of 8 to 12 reps
Side lateral raises: 3 sets of 8 to 12 reps
Dumbell shrugs: 3 sets of 8 to 12 rep

[TheDfromGC]

too many sets.... 8-12 for larger muscles (chest, back, legs, shoulders), 4-7 for smaller ones (bis, tris, etc..), for example, ur doing 20 sets for a back workout, way too much

[Andorious]

calves? i agree with TheD tho, too many sets for back for sure