Please give me advice on my routine.

[PowerJrr]

Hey Im 16 260lbs been training for a while just wondering if my routine needs any improvements? thank you.
Monday Legs
Squats, Leg Press, Lunges, Calve raises, Leg curls,

Tuesday Back bis.
Deadlift, Rows, Tbar rows, Lat pulldown, Bicep curl, Hammer curl, Preacher curl,

Wednesday Chest tris
Flat bench press, Incline bench press, close grip bench, Dumbbell flies, Assisted Dips, Tricep pushdown, tricep pushdown close, Plate skullcrushers.

Thursday Shoulders traps
Military press, upright row, shrugs, side laterial raise, front laterial raise, rear delt machine.

Friday Bis Tris.
Bicep curl, Hammer curl, Preacher curl, Tricep pushdown, Tricep pushdown close, Assisted dips, Plate skull crushers.

Saturday Cardio abs,
45minutes Cardio and situps crunchs.

Sunday rest. 2200 calories a day, 200g protein 220g carbs 44g fat. Tyvm.

[TheViking1992]

Where's the routine? I just see a list of exercises... and why is your fat intake so low? Trying to ruin your hormone production?

[PowerJrr]

Where's the routine? I just see a list of exercises... and why is your fat intake so low? Trying to ruin your hormone production?

That is my routine? 5x5 for compound lifts 3x12 for accessories. And no I just checked on mfp and thats my fat intake,

[TheViking1992]

That is my routine? And no I just checked on mfp and thats my fat intake,

A routine consist of exercises, sets and reps. A progression or periodization plan, if you're being thorough. And what is your bench, squat and deadlift?

[supramax]

PowerJrr,

I stopped counting the exercises when I hit 30. Don't post the same thread in different forums. It's a death penalty offense. Are you really tall, really fat or really muscular?

[PowerJrr]

A routine consist of exercises, sets and reps. A progression or periodization plan, if you're being thorough. And what is your bench, squat and deadlift?

Bench 180lb squat 260lb deadlift 364lb.

[PowerJrr]

PowerJrr,

I stopped counting the exercises when I hit 30. Don't post the same thread in different forums. It's a death penalty offense. Are you really tall, really fat or really muscular?

Im very fat atm.

[PowerJrr]

A routine consist of exercises, sets and reps. A progression or periodization plan, if you're being thorough. And what is your bench, squat and deadlift?

How much fat should I have a day?

[supramax]

Im very fat atm.

Focus on the big muscle exercises, don't over eat and don't eat junk food.

[TAWS6]

Why do you have more arm work than everything else?

[PowerJrr]

Why do you have more arm work than everything else?

I Thought It was good to do arms 2x a week.
all advice is really appreciated.

[TAWS6]

I Thought It was good to do arms 2x a week.
all advice is really appreciated.

It’s good to train every muscle twice a week not just the smaller ones. Need to keep things balanced.

[torsini6699]

5 days in a row without a day off isn't a good idea IMO. Shoulders the day after chest isn't a good idea and I personally wouldn't train back after legs. I recommend this

Monday: chest tris
Tuesday: back,bis and traps
Weds: off
Thursday:shoulders w/plenty of rear delt work
Friday:legs
Satptional arm day
Sundayff

[TAWS6]

Its going to be easier to just get on a proven program rather than wasting time with these bro splits.

[CommitmentRulz]

5 days in a row without a day off isn't a good idea IMO. Shoulders the day after chest isn't a good idea and I personally wouldn't train back after legs. I recommend this

Monday: chest tris
Tuesday: back,bis and traps
Weds: off
Thursday:shoulders w/plenty of rear delt work
Friday:legs
Satptional arm day
Sundayff

Not this ^^^^.

Its going to be easier to just get on a proven program rather than wasting time with these bro splits.

Yes. This ^^^.

OP, study after study shows superior muscle growth when hitting muscles MORE than one time a week, due to more frequent stimulation.

[torsini6699]

Please inform me let's see a proven routine

[TAWS6]

Please inform me let's see a proven routine

There's too many to list but here are some of the better ones out there. Jonnie Candito's linear program, Fierce 5 upper/lower, Lyle Mcdonald's GBR, All pro's.

https://jcdfitness.com/2009/01/lyle-...lking-routine/

http://www.canditotraininghq.com/about-me/

[maddog352002]

Please inform me let's see a proven routine

[torsini6699]

Thank you I may give one of these a try myself, been using traditional bodybuilding routines (each muscle group once a week) for a long time, probably good for me to switch things up