Another workout. Advice.

[Knucklesamich]

5'7'' @ 183-5lbs ~20%bf Been traing foe 4-5 years


Current:
Day1
Chest
DB Incline bench
Flat BB bench
BB Incline bench
DB flat bench
Flys (machine)
Dips
DB pullovers

Day2
Back
Wide grip pull ups
Wide pull downs
Close grip pull downs
BB rows
T-Bar rows
One arm DB rows
Seated close grip rows

Day3
Legs
Squats
Leg press
calf rasies
Leg Ext
Leg curl
Standing calf press

Day4
Shoulders/traps
DB press
BB military press
DB side rasies
DB front rasies
Upright rows
Rear delt-reverse flys (machine)
BB shrugs
DB shrugs

Day5
Arms
EZ bar curls 3 inside grip/3 outer grip
Cable curls Str bar
Cable Hammer rope curls
One arm concentration curls
One arm Cable concentration curls
Rope tri push downs
Over head DB tri ext
Cable str bar push downs
Dips
One arm tri ext
*dont do skull crushers due to extreme elbow pain???

This is what I have been doing for 3 months. I notice some size gains, and just recently some strength gains. All work outs are 3x10-12 Rest between sets are no more than 2 mins.

What I'm thinking of moving to:
Day1
Legs
Squats
Leg press
Calf rasies
Leg ext
Leg curl Standing calf rasies

Day2
Back/Bi
Pull ups
BB rows
T-Bar rows
One arm pulls
Close grip pull downs
EZ bar curl
DB hammers
one arm DB curl
Cable curl Str bar

Day3
Shoulders/Traps
DB Military press
BB military press
Front rasies
Side rasies
BB shrugs
DB shrugs

Day4
Chest/Tris
DB Incline bench
DB flat bench
Flys
Pullovers
Dips
Cable push downs
DB tri ext

Rest
repeat

What do you think??

 

[Ready2Roid]

Way to many isolation exercises in my opinion, stick with the big exercises which hits many musclegroups at the same time.

Also I would train every muscle 2-3 times pr. week and I think 5 days per week in the gym is too much. 3-4 days works for me, keeps motivation up and i get more rest.

Thats my opinion.

 

[strictaddict]

thats a lot of exercizes per muscle group.. 7

 

[Phil9999]

yea ur chest workout has just a little too much volume. Im a high volume trainer myself so im not trying to knock you. I would keep it to like 4 exercises for chest which one of them can be supersetted with another exercise. Just to help you out here would be a sample chest workout of mine.

Incline Bench Press w Barbell-20-10-8-6-15
Flat Fly-10-8-6
Flat Barbell Press -12-12-12
supersetted with
Dips-3x
Cable Crossover-15-15-15-15

 

[Phil9999]

your shoulder workout is fine but your missing an exercise for rear delts it would fit in good either first exercise or right before traps. You could also superset a rear delt exercise with one of your presses.

 

[Phil9999]

You could put an extra exercise for your hams because you do not want to overdevelop your quadriceps compared to your hams. Stiff Legs(sldl) would be a great choice.