Have a look at my workout

[Lexx]

Give it the once over and let me know what you think.

Cardio sessions in the mornings 5 days a week for 45 minutes.

Weight sessions in the evening.

Day 1 Back and Bi's

Deadlift 5x5
Pull down 2x8-10
Seated row 2x8-10
Barbell curl 5x5
Preacher curl 2x8-10


Day 2 Chest and Tri's

Flat bench 5x5
Incline DB 2x8-10
DB flyes 2x8-10
Close grip bench 5x5
Cable push down 2x8-10


Day 3 Legs

Squat 5x5
Leg extension 2x8-10
Leg curl 2x8-10
Calf press 2x8-10


Day 4 Shoulders

DB Press 5x5
Upright row 2x8-10
Lateral cable 2x8-10
Front raise 2x8-10

 

[pretty ricky]

i would drop the close grip since you just did 2 pressing movements and do skullz.i would do deads and chins drop the seated row since you pulled deads atleast i would but i would throw in shrugs if it were me also.just squat and pull sldl's on leg day it wil kill them trust me.add some ab work a couple times a week cut your shoulder work to press' and rear delt work like face pulls,bent lats and pull aparts.

 

[pullinbig]

let us know how it goes. post it in the jouranl section and we can follow your progress.

 

[luquillo78]

I like your workout. You could replace the cable push downs for dips (3 sets to failure).

 

[colts311]

dips are good and lean forward on them so you get your chest alot too.
but i really like your workout. follow it, and let us know your progress.

 

[Blown_SC]

The exercises can always be switched up. If it were me, I'd throw shoulders in with Chest/Tri.... but that's just personal preference. Good luck, and I look forward to your progress!

 

[inked1]

I used to think 5x5 was awesome, but now I don't think you can train properly on it.

5 sets of 5 reps(balls to the wall) is just too much for me. I would go 3x5 or 3x3

just my .02

 

[inked1]

plus all that benching and a separate shoulder day would play hell with my rotator cuff

 

[Lexx]

Thnks for the advice. inked1 i used to play pro rugby so i think my body can take it

cheers.

 

[blackbeard]

are you cutting?
if not i would drop some of the cardio

 

[Gymmy]

are you training four days in a row? if so i would consider putting a rest day in after day 2.

 

[Lexx]

I train as and when my work shifts allow as patrols tend to vary. I never do 4 day of the bat

 

[Swellin]

i would drop the close grip since you just did 2 pressing movements and do skullz.i would do deads and chins drop the seated row since you pulled deads atleast i would but i would throw in shrugs if it were me also.just squat and pull sldl's on leg day it wil kill them trust me.add some ab work a couple times a week cut your shoulder work to press' and rear delt work like face pulls,bent lats and pull aparts.

I agree with pretty much all of this! I would also incorporate dips instead of push downs.

If you know how to do rack chins, I would also swap them out for chins.

Looks pretty good.

 

[Gymmy]

how do you do rack chins?, i've been searching but can't find any info