Any tips on my work out

[liable]

Ok im 27 5'6 192lbs b/f% not sure lookin to put more mass on any advice or tips
Day 1
Shoulders
• Military press 4 x 8 reps (smith mach.) Alt. behind neck press
• Barbell shrugs 4 x 8 reps
• Up row 4 x 8 reps
• Dumbbell shrugs 3 x 8
• Dumbbell Press 4 x 8
• Lateral raises 4 x 12
Abs
• Machine Crunch’s 3 x 25 reps
• Machine Crunch 4 x 20 weighted

Day 2
Bicep’s
• Wide grip curls 4 x 12
• Seated on-arm curls 4 x 6
• Preacher curls 4 x 6
Back
• Lat row 4 x 8
• T bar row 4 x 8
• Dead lifts 4 x 6
• Pull downs (alt. pull ups every other week)
Day 3
Chest
• Flat bench press 4 x 8
• Incline bench press 4 x 8
• Fly’s (alt with machine every other week) 4 x 10
• Incline dumbbell press(alt with machine every other week) 4 x 8
• Dips 4 x 8
Abs
• Machine Crunch’s 3 x 25 reps
• Machine Crunch 4 x 20 weighted
Day 4
Legs
• Squats 4 x 8 (Warm up first 15 reps)
• Calve raises 4 x 10
• Leg press 4 x 8
• Seat leg curls 4 x 8
• Front squats (alt every other week lungs)
• Calve press
Day 5
Triceps
• Press downs with incline bench 4 x 8
• Seated dumbbell Press 4 x 8
• One-arm press 4 x 8 (alt. every other week with press)
• Weighted dips 4 x 8
• One-arm extensions
Cardio
• Run for 10-20 mins

[DSM4Life]

Less is more

[Matt]

Wow dude, talk about overkill. Just for starters id try and reduce all of that by half...

[jbm]

Less is more

agreed!

Wow dude, talk about overkill. Just for starters id try and reduce all of that by half...

agreed!

[Big]

that's a lot of volume, and I prefer combining chest and tri. looks like you're hitting the tri pretty hard on chest day then again 2 days later.

[liable]

that's a lot of volume, and I prefer combining chest and tri. looks like you're hitting the tri pretty hard on chest day then again 2 days later.

Thanks big ill try combin them and throwing in some more for my legs

[eatrainrest]

that's a lot of volume, and I prefer combining chest and tri. looks like you're hitting the tri pretty hard on chest day then again 2 days later.

im not a fan of doing back bis /chest tris because of the fatigue factor and risk of overtraining the muscle. the fact is after a chest workout tris wil be fatigued and by adding extra sets to it you may be overtraning it. in your case i believe your overtranining all your sets by a lot.

[liable]

im not a fan of doing back bis /chest tris because of the fatigue factor and risk of overtraining the muscle. the fact is after a chest workout tris wil be fatigued and by adding extra sets to it you may be overtraning it. in your case i believe your overtranining all your sets by a lot.

Its relly not that much it dosent relly take but 1hr and some change in the gym

[jimmyinkedup]

23 sets for shoulders is crazy bro - no matter how long it takes. I agree with Big also. Stop overtraining certain body parts - restructure certain days...i think u will be pleasantly surprised. Nothing nicer then when u realize intensity is more effective than volume and less really can be more in some cases. Then you can focus on diet and rest....and really grow (not that u arent just saying)

[liable]

23 sets for shoulders is crazy bro - no matter how long it takes. I agree with Big also. Stop overtraining certain body parts - restructure certain days...i think u will be pleasantly surprised. Nothing nicer then when u realize intensity is more effective than volume and less really can be more in some cases. Then you can focus on diet and rest....and really grow (not that u arent just saying)

OK every one says to much what should i cut?

[jimmyinkedup]

^^ well as i said 23 sets for shoulder is ridiculous...drop that down for sure...

[boris20]

if a few of the workouts in your routine doesnt feel like its working, and you know when its working or not, you should be grunting that shit up, take it out. Focus on the ones that you feel are testing your muscles. Everyone has a different body, and different workouts work well for some that dont for others. I try and pick 2-3 exercises per body part, besides legs, and make sure I am using enough weight and form that when ive done them 2-3 diff exercises, im blasted. When I start to feel it isnt working, ill throw one out and put a new one in, and cycle back to it later. I love to constantly change my routine.

[collar]

over training your shoulders and then go down list and you will see a lot of the other body part is the same thing .

[collar]

another thing you have back and biceps together where there is nothing wrong with that.
it works but then going do triceps on day 5 by themselves dont make sense maybe do back by itself and arms together or back and biceps/ chest and triceps.
which makes little more sense

[Tigershark]

I do 3 exercises per body part. Which does seem wierd to me on chest and back day because after 6 exercises I am done. So I end chest and back day with push-ups and pull-ups to failure.

[liable]

another thing you have back and biceps together where there is nothing wrong with that.
it works but then going do triceps on day 5 by themselves dont make sense maybe do back by itself and arms together or back and biceps/ chest and triceps.
which makes little more sense

My tricepts where lacking so i was trying to dedicat mor time to them

[collar]

they will catch up man with right training and the right exercises.
dont stress over it just utilise your workout days bit more effecient and smarter .