My routine created

[Danielvn1997]

I'm 20, 174cm and 74kg. I bench 78kgx1, deadlift 116kgx1, squat 80kgx5 on the 4-day upper lower split. I eat 2000 kcal a day and decide to add one more day:

Mon:
BB bench 3x5
DB incline 3x10
Chin up or neutral pull up 3x10 (???)
CB seated row 3x10
CB fly 3x12
DB rear delt raise or reverse fly 3x12 (???)
BB ez close grip curl 3x12
BB ez seated triceps extension 3x12

Tue:
BB squat 3x5
BB romanian deadlift 3x10
Leg press 3x10
Leg curl 3x12
Leg extension 3x12
Standing calf raise 3x12
Hanging leg raise 3x12
Decline crunch 3x12

Thu:
BB incline 3x5
DB bench 3x10
Pull up 3x10
DB one arm row 3x10
DB lateral raise 3x12
CB straight arm pulldown 3x12
BB curl 3x12
Rope pushdown 3x12

Fri:
BB deadlift 3x5
BB front squat 3x10
DB lunge 3x10
CB pull through 3x12
Hyperextension 3x12
Seated calf raise 3x12
Hanging leg raise 3x12
Decline crunch 3x12

Sat:
BB overhead press 3x5
CB face pull 3x10
DB shoulder press 3x10
DB shrug 3x12
DB curl 3x12
DB triceps extension 3x12
Russian twist 3x12

Help me fix it. Thanks alot

[TheViking1992]

So what did you do on your previous routine? And why are you changing it?

[vascularphreak]

Take a day or two off. Increase cals, particularly protein and carbs.

[Ghawk21]

Take a day or two off. Increase cals, particularly protein and carbs.

He didn't state his goals or his current macros so this isn't the greatest advice. OP what were you hoping to gain with the extra day of upper body? Is it lagging? Could always look at an upper/lower/push/pull/legs if you want to train 5/week. Are you bulking or cutting? What is your current macro break down?

[_Aggression_]

I'll never understand why people make routines like this, outlining every exercise, numbers of sets/reps, etc. Going in there week after week doing the same movements. Why not head into the gym with the idea of "I'm hitting chest/back/arms today ..." and go from there?

[Danielvn1997]

So what did you do on your previous routine? And why are you changing it?

I'm doing this:

BB bench 5-3-1
BB incline 6-8-10
DB row 3x10
Lat pulldown 4x10
BB Shoulder press 3x10
BB curl 3x12
BB ez triceps extension 3x12

BB squat 15-12-10-8
Romanian deadlift 3x12
Leg extension 3x12
Leg curl 3x12
Standing calf 3x12
Hanging leg raise 3x12
Decline crunch 3x12

DB incline 3x10
DB bench 3x10
Pull up 3x10
Seated row 3x10
Lateral raise 3x12
Rope pushdown 3x12
Ez close grip curl 3x12

BB deadlift 5-3-1
Leg press 3x12
Lunge 3x10
DB shrug 3x12
Seated calf 3x12
Hyperextension 3x12
Decline crunch 3x12

I see the gain on my back, shoulder and arm. But my left chest is still lagging

[Danielvn1997]

He didn't state his goals or his current macros so this isn't the greatest advice. OP what were you hoping to gain with the extra day of upper body? Is it lagging? Could always look at an upper/lower/push/pull/legs if you want to train 5/week. Are you bulking or cutting? What is your current macro break down?

I'm lean-bulking. 230carb 180pro 50fat. My left chest is lagging

[Danielvn1997]

I'll never understand why people make routines like this, outlining every exercise, numbers of sets/reps, etc. Going in there week after week doing the same movements. Why not head into the gym with the idea of "I'm hitting chest/back/arms today ..." and go from there?

There are lots of exercises. I just want to choose the best compound and isolatation exercises to do