Is this a good or bad routine?

[HeartBB]

Please help me make this perfect.


For chest i alternating from benches to dumbells every 2 weeks.

Monday: Chest, Biceps
Flat Bench press 4 sets 8-12 reps
Incline dumbell Press 3 sets 8-12 reps
Decline dumbell Press 3 sets 8-12 reps
Flat Flys 3 sets 8-12 reps
Alternating Dumbell Curl 3 sets 8-12 reps
Barbell Curl 3 sets 8-12 reps
Hammer curl 3 sets 8-12 reps

Tuesday: Cardio

Wed: Back, Triceps
Barbell Rows 3 sets 8-12 reps
T bar rows 3 sets 8-12 reps
Lat pulldowns 3 sets 8-12 reps
Deadlifts 3 sets 8-12 reps
Skull crushers 3 sets 8-12 reps
CGBP 3 sets 8-12 reps
Tricep Pushdown 3 sets 8-12 reps

Thursday: Cardio

Friday:Shoulders, Traps
Smith Machine Military Press 5 sets 8-12 reps
Side Lateral raises 3 sets 8-12 reps
Rear delt bent rows 3 sets 8-12 reps
Upright rows 3 sets 8-12 reps
Shurgs 3 sets 8-12 reps


Saturday: Quads, Hamstrings
Squats 4 sets 8-12 reps
Leg Press 4 sets 8-12 reps
SLDL 4 sets 8-12 reps
Leg curl supersetted with leg extension 3 sets 8-12 reps
calves

Sunday: Off

[Olifter]

Theres is no perfect routine, my advice is do your program, if you make gains from it then it is a good program.

[kingcarlos]

looks gd to me. i ll add military press and shoulder press for leg days. i ll also take away the decline bench and add weighted dips as it works both chest and tri's.

[HeartBB]

Why would you add shoulder press and military press on leg day when i have them on shoulder day?

[HeartBB]

How about this routine, is this one better?


Monady: Chest
Flat Bench Press 3 sets 6-10 reps
Incline Dumbell Press 3 sets 6-10 reps
Flat dumbell press 3 sets 6-10 reps
decline dumbell press 3 sets 6-10 reps
Alternating dumbell curl 3 sets 6-10 reps
EZ bar curl 3 sets 6-10 reps
Hammer curl 3 sets 6-10 reps

Tuesday: Cardio

Wed: Shoulders, Traps
Smith Machine Military Press 4 sets 6-10 reps
Side lateral raises 3 sets 10-12 reps
rear delt bent over raises 3 sets 10-12 reps
upright rows 3 sets 6-10 reps
shurgs 3 sets 10-12 reps

Thursday: 35 minutes cardio, after i take my morning protein shake

Friday: Back, Triceps
Barbell rows 4 sets 6-10 reps
T bar rows 4 sets 6-10 reps
Seated rows 4 sets 6-10 reps
Lat pulldown 4 sets 6-10 reps
Skullcrushers 3 sets 6-10 reps
CGBP 3 sets 6-10 reps
Tricep pushdown 3sets 6-10 reps

Saturday: Legs
Squats 4 sets 6-10 reps
Leg press 4 sets 6-10 reps
SLDL 3 sets 6-10 reps
Leg Extension supersetted with leg curl 3 sets 6-10 reps
Calves

Sunday:rest

[kingcarlos]

looks gd. juz dont wear out ur muscles too much with these exericses. 3-4 exercises per muscle group will be best

[HeartBB]

Alright, is there anywhere i could add some sets to any of these parts without overtraining, because i want to do as many sets as possible with out overtraining.

[kingcarlos]

raise ur chest exercises to 4 sets as u need to hit them hard.take away decline db press and add db flyes or weighted dips

[HeartBB]

16 sets for chest sounds like a lot, a lot of people say i will be overtraining if i do that. how about this, i dont do flys, i dont like isolation for my chest, i just stick to compound movements. Decline gives my chest a nice pump.

Monady: Chest
Flat Bench Press 3 sets 6-10 reps
Incline Dumbell Press 3 sets 6-10 reps
Flat dumbell press 3 sets 6-10 reps
decline dumbell press 3 sets 6-10 reps
Alternating dumbell curl 3 sets 6-10 reps
EZ bar curl 3 sets 6-10 reps
Hammer curl 3 sets 6-10 reps

Tuesday: Cardio

Wed: Shoulders, Traps
Smith Machine Military Press 4 sets 6-10 reps
Side lateral raises 3 sets 10-12 reps
rear delt bent over raises 3 sets 10-12 reps
upright rows 3 sets 6-10 reps
shurgs 3 sets 10-12 reps

Thursday: 35 minutes cardio, after i take my morning protein shake

Friday: Back, Triceps
Barbell rows 4 sets 6-10 reps
T bar rows 4 sets 6-10 reps
Seated rows 4 sets 6-10 reps
Lat pulldown 4 sets 6-10 reps
Skullcrushers 3 sets 6-10 reps
CGBP 3 sets 6-10 reps
Tricep pushdown 3sets 6-10 reps

Saturday: Legs
Squats 4 sets 6-10 reps
Leg press 4 sets 6-10 reps
SLDL 3 sets 6-10 reps
Leg Extension supersetted with leg curl 3 sets 6-10 reps
Calves

Sunday:rest

[kingcarlos]

u can take away 1 or 2 exercises and do them during ur next session. in this way u wont overtrain and u can have better gains with variation