Rountine critque please

[Sfla80]

Ok heres my split and the first 3 days of my routine. As I get through the week ill post the rest of the workouts.

Im 29yo
5-10
170
12-13% bf
Currently cycling e-stane and x-trene (Only second day on)
Trainging for almost 2 years
Goals are to gain lean mass, lose some bf

monday- legs (morning)
tuesday- chest (morning) Cardio (night)
Wednesday- Back (night)
Thursday- off
Friday- Shoulders traps (night)
Saturday- Arms (morning) calves
Sunday - off

My two off days are doubles at work, and i will ride my bike to work on those days for little bit of cardio. High intensity. Maybe only 5 miles total each day.

Legs routine:

1. Squats 135x12 185x12 225x10 275x6
2. Leg Press 540x12 590x10 610x8 (weight are just what i put on not sure what the machine has)
3. Stiff leg dead lifts 135x12 155x10 175x9
4. Reverse curls 50x12 90x10 110x8
5. lying curls 50x12 70x10 90x8
6. Hack squat 90x12 140x10 160x6

Chest Routine:

1. incline db 50x15 60x13 65x12 75x8 (messed up on weights here ill fix next time)
2. flat db 65x12 70x10 80x8
3. Decline bar 185x10 190x8
4. Pec dec fly 130x2 155x12
5. Cable fly 6x10 5x12 4x12

Back routine:

Wide grip pull ups....2 sets 10 each as a warm up
1. Dead lifts 135x12 185x6 205x 4
2. Bentover row Machine 70x12 90x8 110x8
3. Front lat machine 90x6 70x10 80x8 (new machine so tested it out)
4. db row 65x12 65x12 75x8
5. Lat pull down 130x12 155x10
6. Behind the neck 100x12 115x10
7. Standing lat pull down 40x12 55x12 drop set into 40x12

So this is my first 3 days of routine. Hows it look? Overtraining? Any suggestions? Ill post next 2 days when they come. Im logging everything while at the gym now. Keeping track so i know my gains and weakness. Just took pics also if you need.

Thanks guys!

[thenextcutler]

IMO back and chest are overtrained... too many sets. Your legs are lookin good.

I mean I could sit hear and split hairs to make your routine look more mainstream but this if obvious something that you are comfortable with or you wouldn't be doing it. That being said you are overtraining back and chest; you have more working sets on those days than a high volume workout.

Less is more, reduce the sets and focus more on making each set count through form and proper weight selection.

[BJJ]

IMO back and chest are overtrained... too many sets. Your legs are lookin good.

I mean I could sit hear and split hairs to make your routine look more mainstream but this if obvious something that you are comfortable with or you wouldn't be doing it. That being said you are overtraining back and chest; you have more working sets on those days than a high volume workout.

Less is more, reduce the sets and focus more on making each set count through form and proper weight selection.

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[thenextcutler]

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[BJJ]

my reply in bold on your words.

[green22]

Yea back off on chest and back, 10-12 sets is enough.

[Sfla80]

ok i actually thought that....how would you break that down then???

I know i need to focus on incline. So break down a chest routine of 10-12 sets? if you guys dont mind. And a back too maybe?

I just feel like im not getting a total workout once a week at only 10-12 sets. Maybe should i start training two body parts a day?

Im still learning so, im not questioning you guys just curious on how you would break it down. And warm up sets dont count right?

[thenextcutler]

My chest day is 5 sets flat bench 5 sets incline db flyes... I never train same bodypart twice a week.

[BJJ]

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[BJJ]

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[Sfla80]

Don't you have anything better to do than bother!!!

Bjj Who was this towards? Me??

[BJJ]

Bjj Who was this towards? Me??

No man, there was an assh..e before who posted pics of men having sex and I was writing to him.
Then, fortunately the pics were removed but also the post itself and that caused the misunderstanding.

Sorry for that, I am going to edit.

[Sfla80]

lol glad i missed that!!! I thought i was posting something wrong.

So i broke my chest workout down to this

flat bb 3 sets
incline bb 2 sets
decline 3sets
flys 2 sets

Is this better?