Opinions!!!??

[borkach]

Hey, i switched up my workout routine, what do you guys think about it???

Training

Monday - Chest
Bench press – 5 sets x 6 – 10
Incline Bench press – 5 sets x 6 – 10
Flyes – 3 sets x 15 – 20
Dumbbell Pullover – 3 sets x 6 – 10

Tuesday - Legs
Squats – 4 sets x 6 – 10
Leg press – 4 sets x 6 – 10
Leg extensions – 4 sets x 6 – 10
Lunges – 4 sets x 6 – 10
Calves – two machines 3 sets – failure

Wednesday – Back
Deadlift – 4 sets x 6 – 8 superset with Pull ups 4 sets x 6 - 10
One arm dumbbell row – 3 sets x 8 - 10
Bent over row – 3 sets x 8 – 10
Pull down – 3 sets 10 – 12

Thursday – Shoulders
Dumbbell press – 4 sets x 6 – 8
Arnold press – 4 sets x 6 – 10
Bent over lateral raises – 3 sets x 6 – 10
Upright row – 3 sets x 6 – 10
Lateral raises – 3 sets x 6 – 10

Friday – Arms
All superset
Triceps pressdowns – 4 sets x 8 – 10, Barbell curls - 4 sets x 8 – 10
Skull crushers - 4 sets x 8 – 10, incline (ez bar) curls - - 4 sets x 8 – 10
One arm tri extensions - - 4 sets x 8 – 10, concentration curls - 4 sets x 8 – 10
Dips till failure 2 sets, dumbbell curls till failure 2 sets

[baseline_9]

I think your volume is too high (to many sets)

I would half the number of sets you are doing per exercise and focus on increasing the intensity as much as possible with forced rep's, rest pauses, negative and drop sets...

[borkach]

alright thanks.!

[skeeter715]

Have a question for your back day. I see you superset deadlift with pull ups. Do you get tired from that. Normally I use start 5 sets pull ups, first set regular warm up. Then 3 sets with weight hanging. Then 2 sets wide. That was first exercise then jumped to deadlift so I can go all out on it. That would be my back B routine which focused on heavy and middle thickness. Had another back day A which focused on Lats and widening my back. Give me your thoughts as well.

[borkach]

its brutal haha but i love it. You go all out on every superset and then just take a good break and go at it again. I also do weighted pull ups. 15 reps warm up then 25 lbs for ten reps, 35lbs for 8 - 10 reps and then 45 lbs 8 - 10 reps.
i think from all my muscle groups my back advanced way more than everything else.

[gmantheman]

I don't see how you can do squats one day and deads the next. That could be limiting your recovery and how much you can dead. I would separate my legs and back by a few days and like basline said, drop your volume. I would also add a rest day and drop the arm day. By dropping the volume you can fit arms in with another day.

[ThatAthlete82]

IMO it should be:
Mon-Legs (leg press overlaps with squats, I'd replace it with some kind of hamstring curl)
Tues-Chest (no DB pullovers)
Wed-OFF
Thurs-Back (I assume your pull down is narrow grip?
Friday-Arms (not a fan of intense supersetting because you tend to hit the lactic acid wall before the type 2 fibers really break down, but if you can get the reps by all means do your thing)
Sat-Shoulders(take out upright row)

Your volume is too high. Aim for 12 sets of each body part a week, you can do 15 sets if your diet/rest is on point. Up your weight and decrease volume to the 12-15 set range(with good form)-if that's too hard take a little extra time between sets and don't superset as much.

[gmantheman]

IMO it should be:
Mon-Legs (leg press overlaps with squats, I'd replace it with some kind of hamstring curl)
Tues-Chest (no DB pullovers)
Wed-OFF
Thurs-Back (I assume your pull down is narrow grip?
Friday-Arms (not a fan of intense supersetting because you tend to hit the lactic acid wall before the type 2 fibers really break down, but if you can get the reps by all means do your thing)
Sat-Shoulders(take out upright row)

Your volume is too high. Aim for 12 sets of each body part a week, you can do 15 sets if your diet/rest is on point. Up your weight and decrease volume to the 12-15 set range(with good form)-if that's too hard take a little extra time between sets and don't superset as much.

I would probably throw in bis with back since the bis are already getting hit with back and put shoulders and tris together.

[ThatAthlete82]

Yeah I think that's a good idea. 5 day splits can get stale after a while and you may find that less is more in this regard.

[borkach]

Thanks for you help guys

Here is my new routine. The reason why i like mon to fri workout is that i dont have to go to gym on sat. But sometimes i will take Wednesdays off. Also i prefer doing back on wed, then shoulders on Thursday because my biceps get worked on back day, and i cant go full on on arm day if it would be right after back day.


Monday – Legs

Squats – 3 sets x 6 – 10
Leg extensions – 3 sets x 6 – 10
Hamstring curls – 3 sets x 6 - 10
Lunges – 3 sets x 6 – 10
Calves – two machines 3 sets – failure

Tuesday - Chest

Bench press – 3 sets x 6 – 10
Incline Bench press – 3 sets x 6 – 10
Flyes – 3 sets x 15 – 20
Dumbbell Pullover – 3 sets x 6 – 10 ( sorry I love my db pullovers lol, they shaped my chest like a boss )

Wednesday – Back

Deadlift – 3 sets x 6 – 8 superset with Pull ups 3 sets x 6 - 10
One arm dumbbell row – 3 sets x 8 - 10
Bent over row – 3 sets x 8 – 10
Pull down – 3 sets 10 – 12 ( my pulldown is a superwide grip but thanks for reminding )
Traps

Thursday – Shoulders

Dumbbell press – 3 sets x 6 – 8
Arnold press – 3 sets x 6 – 10
Bent over lateral raises – 3 sets x 6 – 10
Lateral raises – 3 sets x 6 – 10

Friday – Arms

All superset
Triceps pressdowns – 3 sets x 8 – 10, Barbell curls - 3 sets x 8 – 10
Skull crushers - 3 sets x 8 – 10, incline (ez bar) curls - - 3 sets x 8 – 10
One arm tri extensions - - 3 sets x 8 – 10, concentration curls - 3 sets x 8 – 10
Dips till failure 2 sets, dumbbell curls till failure 2 sets

[gmantheman]

I think it can be streamlined. Shoulder day-you don't need both Arnold press and dumbbell press. Just choose one. Drop the bent over laterals. Your rear delts get hit during back exercises. Back day-drop your reps on deads to 3-5 reps. Choose either 1 arm rows or bent over rows. Again, you don't need both. Drop either the pullups or pulldowns. Both work the same thing. Since you dropped a few exercises on shoulder and back day, you could add bis to your back day and tris to your shoulder day.