Help deciding on an efficient routine...

[iamjerry]

I was recently on a 3 day split and today I want to start something new (after learning from people, stickies, famous bodybuilders, etc...).

So my old routine was hectic and I believe probably caused muscle loss since I overworked everything

Mondays & Thursdays (Chest+Tri)
1) Incline barbell
2) Incline dumbbell
3) Flat bench barbell
4) Dumbbell bench
5) Decline barbell
6) Decline dumbbell
7) Tricep pushdowns
8) Tricep Kickbacks
9) Seated Tricep Extensions
10 Lying tricep extensions

Tuesdays & Fridays (Legs+Shoulders)
1) Squats
2) Leg curls
3) Leg extensions
4) Hip abduction/adduction
5) Inclined Leg press
6) Horizontal leg press
7) Front raises
8) Lateral raises
9) Single arm lateral raises
10) Dumbbell seated press
11) Dumbbell reverse flies

Wednesdays and Saturdays (Back+Biceps)
1) Lat pulldowns
2) Diverging seated row
3) Seated rows
4) Single arm dumbbell rows
5) Seated lower back extension
6) Barbell curls
7) Alternate dumbbell curls
8) Preacher curls
9) Concentration curls

Cardio everyday EXCEPT leg days and sundays.

Now I was told that this is a bad routine because it's over training and doing too many exercises. So I looked up famous people and people said that Zyzz's routine was good, but I'm not sure if I will get FASTER results by working just once a week (while one and a half really, he had a saturday day as well for fullbody).

Here's Zyzz's routine:

Monday: Chest/Biceps
4 sets of Incline Dumbbell Press, 8-10 reps
3 sets of Bench Press, 8-10 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

Tuesday: Legs/Calves
4 sets of Squats 8-10 reps
3 sets of Lunges 8-10 reps
3 sets of Leg Press 8-10 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-10 reps
Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.

Wednesday: Back
3 sets of Lat Pulldowns 8-10 reps
4 sets of Deadlifts 8-10 reps
3 sets of Bent Over Rows 8-10 reps
3 sets of Dumbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps

Thursday: Shoulders/Triceps
4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
3 sets of front raises 8-10 reps
3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 8-10 reps
3 sets of Skullcrushers 8-10 reps

Saturday: Full Body
3 sets of Deadlifts 8-10 reps
3 sets of Squats 8-10 reps
3 sets of Clean and Jerk 8-10 reps
3 sets of Weighted Pull ups 8-10 reps

Please someone guide the way...

[SebastianMorar]

ICF 5X5, Coolcicada's, Spiderman's or Samsix's P/P/L, SS, BLSS, Madcows 5x5, Lyle's bulking routine, Alberto Nunez's Upper/Lower, PHAT.. You choose.

[iamjerry]

ICF 5X5, Coolcicada's, Spiderman's or Samsix's P/P/L, SS, BLSS, Madcows 5x5, Lyle's bulking routine, Alberto Nunez's Upper/Lower, PHAT.. You choose.

Bro I don't know which one will maximize my beginner gains... Take note I have 0 experience except for the 3day split x2/week I've done for a month. I'm cutting down btw, bf% too high atm.

[SebastianMorar]

Bro I don't know which one will maximize my beginner gains... Take note I have 0 experience except for the 3day split x2/week I've done for a month. I'm cutting down btw, bf% too high atm.

Try the first one, ICF 5X5