new routine

[bobby716]

Whats going on guys...havent been on in some time now but i wanted to get some feedback on my new routine since there so many knowlegable bros on here with some good advice. Every 3 or so months I take a week off from everything dealing with the gym (weights cardio diet) and revamp everything so i dont get sick of it. Please critique my new workout ill be starting today:

Monday, Wednesday: Upper Body
Tuesday, Thursday: Lower body
Cardio: 15 min before and 15 min after
(once I hit 10 reps add weight until i can only bang out 6 reps then build back to 10 then repeat)

tryin to stay as lean as possible while gaining some quality mass and muscle. diet is keyed in


Monday: Sets Reps
Shoulder Shrugs 1 6 to 10
Incline Bench 3 10,8,6
Pull-ups 1 fail
Pullovers 1 6 to 10
flat bench (DB) 2 6 to 10
DB lateral raise 1 6 to 10
seated cable rows 1 6 to 10
scapular retraction 1 6 to 10
chest press (flat) 1 6 to 10
lat pull down 1 6 to 10
military press 1 6 to 10
row 1 6 to 10
flye 1 6 to 10
reverse flye 1 6 to 10
external rotation 1 6 to 10
tricep press down 1 6 to 10
cable curl 1 6 to 10
hand gripper 1 6 to 10
forearm (overhand) 1 6 to 10

Tuesday: Sets Reps
Hang cleans/ deadlifts 3 6 to 10
Romanian Deadlifts 2 6 to 10
Leg Press 2 6 to 10
Leg Curl (stomach) 2 6 to 10
One leg press 1 6 to 10
One leg curl 1 6 to 10
hip flexor 1 6 to 10
Hip Abduction (out) 1 6 to 10
Hip Abduction (in) 1 6 to 10
Standing Calf Raises 1 6 to 10
Back Extension 1 15
Crunches (machine) 1 25
Torso Twist (machine) 1 40
Reverse Crunch 1 15


Wednesday: Sets Reps
Shoulder Shrugs 1 6 to 10
Flat bench 3 10,8,6
Pull-ups 1 fail
Pullovers 1 6 to 10
Incline bench (DB) 2 6 to 10
DB front raise 1 6 to 10
seated cable rows 1 6 to 10
scapular retraction 1 6 to 10
chest press (incline) 1 6 to 10
lat pull down 1 6 to 10
military press 1 6 to 10
row 1 6 to 10
chest lateral raises 1 6 to 10
reverse flye 1 6 to 10
internal rotation 1 6 to 10
tricep press down 1 6 to 10
cable curl 1 6 to 10
hand gripper 1 6 to 10
forearm (underhand) 1 6 to 10

Thursday: Sets Reps
Squats 3 12,10,8
Butt machine 2 6 to 10
Leg Press 2 6 to 10
Leg Curl (stomach) 2 6 to 10
Lundge/ DB step up 1 6 to 10
One leg curl 1 6 to 10
hip flexor 1 6 to 10
Hip Abduction (out) 1 6 to 10
Hip Abduction (in) 1 6 to 10
Standing Calf Raises 1 6 to 10
Back Extension 1 15
Crunches (floor) 1 25
Torso Twist (floor) 1 40
Side Bends 1 15

 

[bobby716]

daaaamn nothing for me guys??

 

[_cato_]

You have a hell of a lot of exercises in there, most of which are isolation. How long would/does this workout take you? Personally I'd take out quite a few exercises and focus on doing more sets on the big compound lifts. For example, a leg day could be something like squats 4x6, RDL 4x6, Lunges 3x10, calves 3x15, core.

 

[bobby716]

You have a hell of a lot of exercises in there, most of which are isolation. How long would/does this workout take you? Personally I'd take out quite a few exercises and focus on doing more sets on the big compound lifts. For example, a leg day could be something like squats 4x6, RDL 4x6, Lunges 3x10, calves 3x15, core.

last night i was at the gym for n hour n 15 with 30 of cardio so id say give or take 45 min (took a shit when i first got there)

i like doing the 1 sets because i can go real real heavy on the same muscle twice a week. yesterday was the first day of it and im sore as hell today. havent been sore from a workout in over 3-4 months.