Advice or tips needed.

[tsilva808]

is this to much exercises for a workout? or to much sets and reps? should i put a rest day in between these and work out on saturday? NEED HELP!!!

MONDAY : Chest, Trics (light)

-barbell bench press 4 sets x 12 reps
-incline DB press 4 sets x 10 reps
-incline fly 3 sets x 10 reps
-dips 3 sets x *till fail
-decline DB press 4 sets x 10 reps
-close grip bench press 4 sets x 12 reps
-skull crushers 4 sets x 10 reps
-tricep pushdowns 4 sets x 10 reps

TUESDAY : Legs

-squats 5 sets x 10 reps
-dumbbell lunges 3 sets x 8-10 reps (each side)
-romanian dead lift 3 sets x 10 reps
-seated leg curls 4 sets x 12 reps
-seated leg extensions 4 sets x 12 reps
-seated calf raises 6 sets x 12 reps

WEDNESDAY : Back, Bics (light)

-deadlifts 4 sets x 10 reps
-lat pulldowns 4 sets x 12 reps
-close grip lat pulls 4 sets x 10 reps
-pull ups 3 sets x *till fail
-mid rows 4 sets x 10 reps
-chin ups 3 sets x *till fail
-barbell curls 4 sets x 10 reps
-hammer curls 3 sets x 12 reps


THURSDAY : Shoulders, Traps

-lateral raises 3 sets x 12 reps
-barbell shoulder press 4 sets x 10 reps
-front raises 3 sets x 12 reps
-dumbbell shoulder press 4 sets x 10 reps
-rear delt cable raises 3 sets x 12 reps
-barbell shrugs 5 sets x 8 reps
-dumbbell shrugs 5 sets x 8 reps


FRIDAY : Arms

-preacher curls 4 sets x 10-12 reps
-skull crushers 4 sets x 12 reps
-incline DB curls 4 sets x 10 reps
-seated DB tri press 4 sets x 10 reps
-straight bar curls 3 sets x 12 reps
-straight bar tri extensions 3 sets x 12 reps
-one handed cable curls 2 sets x *till fail
-cable kick backs 2 sets x *till fail

Saturday : Rest day

Sunday : Rest day

[nagarajnow]

seems having too much sets.. if your @ beginning try to reduce the sets, if your feeling to hard to do it..

[moosedahgoose]

It's too much. If anything I'd scrap the whole routine and start with something simpler. Your Weds - Thurs workouts are certainly going to conflict.

You are destroying your arms.

What are you goals. What is the purpose this routine? To get bigger? Stronger? Faster? Leaner? I need more details to offer you a fair critique.

[tsilva808]

It's too much. If anything I'd scrap the whole routine and start with something simpler. Your Weds - Thurs workouts are certainly going to conflict.

You are destroying your arms.

What are you goals. What is the purpose this routine? To get bigger? Stronger? Faster? Leaner? I need more details to offer you a fair critique.

I am trying to go leaner but still being able to lift heavy. should i cut down the reps when i feel like going heavier?

[johndouglas78]

is this to much exercises for a workout? or to much sets and reps? should i put a rest day in between these and work out on saturday? NEED HELP!!!

MONDAY : Chest, Trics (light)

-barbell bench press 4 sets x 12 reps
-incline DB press 4 sets x 10 reps
-incline fly 3 sets x 10 reps
-dips 3 sets x *till fail
-decline DB press 4 sets x 10 reps
-close grip bench press 4 sets x 12 reps
-skull crushers 4 sets x 10 reps
-tricep pushdowns 4 sets x 10 reps

TUESDAY : Legs

-squats 5 sets x 10 reps
-dumbbell lunges 3 sets x 8-10 reps (each side)
-romanian dead lift 3 sets x 10 reps
-seated leg curls 4 sets x 12 reps
-seated leg extensions 4 sets x 12 reps
-seated calf raises 6 sets x 12 reps

WEDNESDAY : Back, Bics (light)

-deadlifts 4 sets x 10 reps
-lat pulldowns 4 sets x 12 reps
-close grip lat pulls 4 sets x 10 reps
-pull ups 3 sets x *till fail
-mid rows 4 sets x 10 reps
-chin ups 3 sets x *till fail
-barbell curls 4 sets x 10 reps
-hammer curls 3 sets x 12 reps


THURSDAY : Shoulders, Traps

-lateral raises 3 sets x 12 reps
-barbell shoulder press 4 sets x 10 reps
-front raises 3 sets x 12 reps
-dumbbell shoulder press 4 sets x 10 reps
-rear delt cable raises 3 sets x 12 reps
-barbell shrugs 5 sets x 8 reps
-dumbbell shrugs 5 sets x 8 reps


FRIDAY : Arms

-preacher curls 4 sets x 10-12 reps
-skull crushers 4 sets x 12 reps
-incline DB curls 4 sets x 10 reps
-seated DB tri press 4 sets x 10 reps
-straight bar curls 3 sets x 12 reps
-straight bar tri extensions 3 sets x 12 reps
-one handed cable curls 2 sets x *till fail
-cable kick backs 2 sets x *till fail

Saturday : Rest day

Sunday : Rest day

It has too much sets.

[RockCrab]

Seems solid. 4x arms : 1x legs. That ratio works well for most bro's . . .

Maybe it's appropriate for you. What are your stats? Ht, Wt, squat, bench, dl?

[AntonisD]

Dude this is a horrible routine...

If you want to gain muscle you are supposed to stimulate muscle growth by exercising each body part every 2-4 days. Not by destroying your muscles once a week.

My advice is to go on a full body routine or an upper lower split (see the stickies)