does this look like a good work out routine

[macweisbeck]

Training Cycle
Day 1: Back, Traps, Abs
Day 2: Quads, Delts, Calves
Day 3: Chest, Hamstrings, Abs
Day 4: Biceps, Triceps, Calves
Day 5: Off
Day 6: Repeat Cycle



Day 1 Warm Up Sets
(sets x reps) Working Sets
(sets x reps)
Back:
Pull-Ups 3 x 8-12
Reversed Grip Pulldowns 3 x 8-12
Bench Bar Rows 3 x 8-12
Dumbbell Rows 3 x 8-12
Seated Cable Rows 3 x 8-12
Hyperextensions 3 x 8-12

Traps:
Dumbbell Shrugs 4 x 8-12
Dumbbell Raise 3 x 8-12

Abs:
Hanging Leg Raise 4 x 25
Crunches 4 x 25



Day 2 Warm Up Sets
(sets x reps) Working Sets
(sets x reps)
Quads:
Leg Extensions 2 x 8-12
Leg Press 3 x 8-12
Front Squats 2 x 8-12
Lunges 3 x 8-12
Leg Extensions 3 x 8-12

Delts:
Side Lateral Raises 2 x 8-12
Dumbbell Press 3 x 8-12
Front Dumbbell Raises 3 x 8-12
Bent Over Cable Raises 3 x 8-12

Calves:
Standing Calf Raises 4 x 8-12
Seated Calf Raises 3 x 8-12



Day 3 Warm Up Sets
(sets x reps) Working Sets
(sets x reps)
Chest:
Incline Bench Press 2 x 8-12 4 x 8-12
Incline Dumbbell Flyes 4 x 8-12
Bench Press 3 x 8-12
Pullovers 3 x 8-12
Cable Crossovers 3 x 8-12

Hamstrings:
Lying Leg Curls 6 x 8-12
Reverse Hack Squats 4 x 8-12
Stiff Deadlifts 4 x 8-12

Abs:
Hanging Leg Raise 4 x 25
Crunches 4 x 25



Day 4 Warm Up Sets
(sets x reps) Working Sets
(sets x reps)
Biceps:
Standing Barbell Curls 2 x 8-12 6 x 8-12
Standing Dumbbell Curls 3 x 8-12
Barbell Preacher Curls 4 x 8-12
Overhead Cable Curls 4 x 8-12

Triceps:
Dips 4 x 8-12
Close Grip Bench Press 4 x 8-12
Overhead Extension 3 x 8-12
Rope Pressdowns 3 x 8-12

Calves:
Standing Calf Raises 4 x 8-12
Seated Calf Raises 3 x 8-12

[short_dude]

no this looks like you copied something from a worthless mag

Way too much volume
Natural lifters could never do that effectively

8-12 is too high of a rep range

Chest with hamstrings? I've hever heard of that before
Train 5 days in a row and then rest one doing 2 bodyparts
a day.....that's called massive overtraining.

Not trying to lay a smack down on you but that routine
sucks balls.

Stick to the basics.

[Skillz]

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