workout routine need to progress!

[tuppy55]

Monday:
Chest + Biceps

Flat Bench - Warm up - Bar
2x10 1x6-8 many as i can increasing weight every set

Decline bench
2x10
1x6-8 increase weight every set

Incline Bench
2x10
1-6-8 increase weight every set

incline and flat dumbell flys
3x10 on both slowly increase weight

cable cross overs
3x12 slowly increase weight

Biceps:
Start with 21's
1x21 Olympic bar

3x10 olympic bar increase weight every set

incline bench dumbell curls
3x10 or until failure

machine preacher curl
3x10

single arm rope curls
2x failiure


tuesday: Legs + calf
Squats
5x 10 increasing weight every set until failure

seated leg curl
3x10

leg extensions
3x10

lying leg curl
3x10

standing calf raise
3x10

seated calf raise
3x10

Wednesday - off

thursday - shoulders and triceps

shrugs - 3x10

smiths machine infront and behind 3x10

not sure of the machine name you sit in it and then have your hands like as if you was going to do a hammer curl but push the machine up in to the air.
3x10

dumbell shoulder press
3x10

side lateral raises and the ones infront
3x10 of both

triceps:
close grip bench press
3x10

weighted dips 3x10

skull crushers 3x10

rope pull downs 3x12

single arm bar pull downs 3x10

behind the head dumbell extensions
2x brunout

friday back:

4x 10 deadlifts increase the weight

dont know name of machine but you sit down and put the plates on and pull the leavers so to speak towards you
3x10

lats pull downs behind and infront
3x10

seated rows 3x10

tbar row burnout



please help me correct my workout routine thanks.!

[gmantheman]

Your split is okay. In fact I sometimes use the same split. Your volume, especially for small muscle groups such as bis/tris is way too much. Also, avoid presses behind the neck and pull downs behind the neck as this puts your a lot of stress on your rotator cuff. For chest, back and legs I would do 8-10 total sets. Bis and tris only 3-5 total sets and for shoulders 5-6 total sets. Here is an example:
Mon:
Incline dumbbell press 4x6
Flat barbell press 3x6
Parallel Dips 2x10
Barbell curl 3x6
Incline curl 2-3x8

Tues:
Squats 4x6
Romanian deads 3x8
Step-ups 3x10
Standing calf raises 3x10-15

Wed: Rest
Thurs:
Dumbbell press 4x6-8
Lateral raises 2x8-10
Close grip bench 3x6-8
Overhead rope tricep ext 3x8-10

Fri:
Pullups 4x6
Barbell row 3x6-8
Close grip pull downs 2-3x6-8

[tuppy55]

Are deadlifts not a good option to choose on back? And will 2 exercise on bicep hit both heads enough?

[Twist]

IMO you just have way too many exercises for chest and shoulders. Go with 2 presses and one fly for chest, and 1 press and 2 flyes for shoulders. Stick with 3 exercises for triceps and biceps also. Exercises are good, just too many sets.

Go in with crazy intensity and hit the weights hard for a short period of time. Rest 1 minute max. failure on each set. You should not even be able to do all those exercises because you should be too tired after two exercises that you can barely make it through the third.

Leg day is perfect, you might want to sub out one leg curl for a leg press exercise. All good though.

[Twist]

Are deadlifts not a good option to choose on back? And will 2 exercise on bicep hit both heads enough?

Unless you have huge biceps don't worry too much about little details. Preacher curl, flat bar curl, incline bench curl or another curl. 3 exercises, preachers should be so intense you feel like crying.

[tuppy55]

Ok thAnks but how manY sets of the exercise and and reps on each set just do as many as I can on each? Also what about my back day

[tuppy55]

any more help? thanks

[Twist]

Your back workout looks fine and doesn't need adjusting unless you feel you aren't getting results.
For almost all exercises I do 1 warmup, 4 working sets, and 8-12 reps. Legs I go higher. This is basically the plan but I change things up constantly trying to get more growth. Right now I'm liking 10 sets of 16 reps for quad extensions with only 15-20second rest between sets. This is because I can't squat or leg press atm. Just saying nothing is set in stone but the basics are 8-12 reps and 4 sets; 3-4 exercises.

[tuppy55]

Thanks any other input?