Thoughts on this workout

[jayden123]

my mate whos been working out for about 3 years now made me up this workout ive been working out for around 6-7months now
Any thoughts on it?

MONDAY
(Chest, Traps, Abs, Glutez) Sets Reps
Bench Press 3 6 to 8
Incline Bench Press 3 6 to 8
Decline Bench Press 3 6 to 8
Dumbell Press 3 8 to 12
Incline Dumbell Press 3 8 to 12
Barbell Shrugs 4 10
Plate Shrugs (Straight after Barbell Shrugs) 4 10
Dumbell Flies 3 10 to 15
Incline Dumbell Flies 3 10 to 15
Machine Flies 3 10 to 15
Hanging Knee Raises 3 15
Reverse Crunch on incline board 3 10 to 15
Machine Crunch 3 15 to 20
Incline Ab Twists 3 30 to 50


TUESDAY
(Clean & Press, Biceps, Abs, Glutez) Sets Reps
Wide Gripped Pull Ups 4 To Failure
Clean & Press 3 6 to 8
Hammer Curls 3 8 to 12
Preacher Curls 3 6 to 8
Plate Curls 3 "20 x 20kg
15 x 15kg
30 x 10kg"
21's 3 7x7x7
Reverse Grip Curls 3 8 to 12
Isolated Curls 3 15 to 20
Hanging Knee Raises 3 15 to 20
Reverse Crunch on Incline 3 10 to 15
Machine Crunch 3 10 to 15
Incline Ab Twists 3 30 to 50
WEDNESDAY
(Back & Sholders) Sets Reps
Wide gripped pull ups 4 to failure
Bent Over Barbell Rows 3 8 to 10
Upright Rows 3 8 to 10
T-Bar Row 3 8 to 10
Seated Rows 3 8 to 12
Lat Pull Down 3 8 to 12
Sholder Pull Ups 3 8 to 12
Sholder Press 3 6 to 8
Deltoids (Side Lateral Raises) 3 8 to 10
#Lat Pull Down 3 8 to 10

THURSDAY
(Triceps, Abs, Glutez) Sets Reps

Dead Lift 4 6 to 8
Diamond Skull Crushers 3 6 to 8
Cable Pull Down 4 6 to 8
Overhead Pull Down 3 8 to 12
Seated Lat Pull Down 3 8 to 12
Skull Crushers 3 8 to 12
Weighted Dips 3 8 to 12
Bench Dips 3 8 to 12
Hanging Knee Raises 3 15 to 20
Reverse Incline Board 3 15 to 20
Machine Crunch 3 15 to 20
Incline Ab Twists 3 30 to 50

FRIDAY
(Legs) Sets Reps
Squats 4 6 to 8
45 Degree Leg Press 3 8 to 10
Calf Raises 3 30
Standing Calf Raises 3 15
Leg Extensions - One Legged 3 10
Leg Extensions 3 10
Leg Curles 3 8 to 10
Standing Squats 3 8 to 10
Weighted Lunges 3 10 to 15

SATURDAY
(Biceps, Triceps, Traps & Abs) Sets Reps
Dumbell Curls 3 6 to 8
Hammer Curles 3 6 to 8
Preacher Curles 3 6 to 8
Plate Curles 3 60
Diamond Skull Crushers 3 6 to 8
Cable Pull Downs 3 6 to 8
Weighted Dips 3 6 to 8
Bench Dips 3 8 to 12
Machine Shrugs 3 8 to 12
Barbell Shrugs 4 8
Hanging Knee Raises 3 10 to 15
Incline Sit Ups 4 20
Incline Ab Twists 4 30 to 50
Machine Crunch 3 15 to 20

[BJJ]

Yes I do not like it at all.
Too many sets and too many muscles per day.

[stevey_6t9]

wow way to many sets. cut it in half. are you cycling atm?