For better or for worse

[Freeflyer]

Here is my current workout schedule including reps and sets. I am trying to get advice that will either tweak my current workout or possibly get rid of this one and come up with some ideas of one that will better target the various muscle groups. If its a weak workout and I need to train harder let me know. Im open to positive and negative criticism.

Current stats are
Age 33
Height 6'4
weight 215
BF% 20-23% based on visual analysis

my goals are to cut to 13-15% and gain another 15 pounds

Day 1: Upper Body
Bench Press: 5 sets of 5 reps
Military Press: 5 sets of 5 reps
Barbell Row: 5 sets of 5 reps
Barbell Shrugs: 5 sets of 5 reps

Day 2: Lower Body
Stiff Leg Deadlifts: 5 sets of 5 reps
Back Squats: 5 sets of 5 reps
Standing Calf Raises: 5 sets of 5 reps
Knee Raises: 2 sets of 12 reps
Cable Crunches: 2 sets of 12 reps
Trunk Twists: 2 sets of 12 reps

Day 3: Cardio
Cardio: 20 minutes
Sprints: 5 minutes

Day 4: Back/Shoulders
Dumbbell Shoulder Press: 3 sets of 8-12 reps
Dumbbell Front Raises: 3 sets of 8-12 reps
One Arm Dumbbell Row: 3 sets of 8-12 reps
Dumbbell Arnold Press: 3 sets of 8-12 reps
Wide Grip Lat Pulldowns: 3 sets of 8-12 reps
Dumbbell Shrugs: 3 sets of 8-12 reps
Lat Pulldowns Close Grip: 3 sets of 8-12 reps
Upright Row: 3 sets of 8-12 reps
T-Bar Row: 3 sets of 8-12 reps

Day 5: Lower Body
Hack Squat: 3 sets of 8-12 reps
Standing Calf Raises: 3 sets of 8-12 reps
Leg Extensions: 5 sets of 10-15 reps
Sitting Leg Curls: 3 sets of 10-15 reps

Day 6: Chest/Arms
Dumbbell Incline Press: 3 sets of 8-12 reps
Barbell Close Grip Bench: 3 sets of 8-12 reps
Dumbbell Flat Bench: 3 sets of 8-12 reps
Preacher Curls: 3 sets of 8-12 reps
French Presses: 3 sets of 8-12 reps
Pushdowns: 3 sets of 8-12 reps
Dumbbell Hammer Curls: 3 sets of 8-12 reps
Cable Crossovers: 3 sets of 8-12 reps
Machine Curls: 3 sets of 8-12 reps
Machine Dips: 3 sets of 8-12 reps
Knee Raises: 2 sets of 12 reps
Cable Crunches: 2 sets of 12 reps
Trunk Twists: 2 sets of 12 reps

Thank you for the help.

[scorpion62]

Working way to hard mate , why are you doing your chest twice a week and legs twice a week ? , and you are only doing 25 mins a week cardio and you wont to drop bf you have to take your cardio up, your body needs rest too and six days a week doesnt give it much of a chance,what is it you wont to do ?

[Turkish Juicer]

^^^ Agreed.

There are are several flaws to your training regimen.

İn a nutshell;

1. 5x5 is not meant for isometric exercises, it is for compound movements only. Do NOT implement 5x5 regimen for exercises like shrugs, military presses and calves if you want to attain results and avoid the risk of injury.

2. Cardio is way underperformed. You are better off with 30-45 min sessions 6 times a week at a maximum of 130bpm if you want to attain your goal of dropping BF%. Switch between the treadmill, elliptical and bike if it gets boring.

3. Ab sessions are also underperformed. Reps are way too low to get results. Increase sets and rep range for abs.

4. Your split altogether is flawed in design. When you have time to hit the gym 6 times a week, you are better off lifting for one muscle group per session and then do cardio and abs. This will serve your goal of gaining muscle weight and dropping BF% the best. Below is an example of a 5 day routine:

Monday: Chest, Cardio, Abs
Tuesday: Back, Cardio
Wednesday: Legs
Thursday: Off
Friday: Shoulders, Cardio, Abs
Saturday: Arms, Cardio
Sunday: Cardio, Abs

5. Your training volume is also too high. You need to eliminate certain exercises for certain body parts. For instance, you do not need to perform several exercises for traps on a weekly basis. Intensity over volume yields much better results if you can figure out how to hit a given muscle group with the maximum amount of intensity within the smallest possible time frame. This generates true hypertrophy, as opposed spending hours at the gym (Arnold's style) hoping to get similar results.

[Philly82]

Agreed...no need for so much trap work unless you want to make that ****ing neck disappear! LOL

[scorpion62]

^^^ Agreed.

There are are several flaws to your training regimen.

?n a nutshell;

1. 5x5 is not meant for isometric exercises, it is for compound movements only. Do NOT implement 5x5 regimen for exercises like shrugs, military presses and calves if you want to attain results and avoid the risk of injury.

2. Cardio is way underperformed. You are better off with 30-45 min sessions 6 times a week at a maximum of 130bpm if you want to attain your goal of dropping BF%. Switch between the treadmill, elliptical and bike if it gets boring.

3. Ab sessions are also underperformed. Reps are way too low to get results. Increase sets and rep range for abs.

4. Your split altogether is flawed in design. When you have time to hit the gym 6 times a week, you are better off lifting for one muscle group per session and then do cardio and abs. This will serve your goal of gaining muscle weight and dropping BF% the best. Below is an example of a 5 day routine:

Monday: Chest, Cardio, Abs
Tuesday: Back, Cardio
Wednesday: Legs
Thursday: Off
Friday: Shoulders, Cardio, Abs
Saturday: Arms, Cardio
Sunday: Cardio, Abs

5. Your training volume is also too high. You need to eliminate certain exercises for certain body parts. For instance, you do not need to perform several exercises for traps on a weekly basis. Intensity over volume yields much better results if you can figure out how to hit a given muscle group with the maximum amount of intensity within the smallest possible time frame. This generates true hypertrophy, as opposed spending hours at the gym (Arnold's style) hoping to get similar results.

Turkish juicer has hit the nail in the head for you mate workout and all good luck