Plz check my new routine

[Swedish_BB]

Hi , for all you veterans out there. Plz check out my new routine.


Monday - chest & shoulders
Flat benchpress 3*10,8,6
Incline benchpress 3*10,8,6
Incline flyes 3*10,10,10
Incline cable flyes 3*10,10,10
Dumbbell presses 3*10,8,6
dumbbell lateral raises 3*10,8,6
lying cable pulley 3*10,10,10

Tuesday - Biceps & triceps
close-grip benchpress 3*10,8,6
french press 3*10,8,6
weighted dips 2* 10,10
barbell curls 3*10,8,6
Hammercurls 3*10,8,6
scottcurl 2*10,10

Thursday - Back
Deadlifts 5*10,8,6,4,6 (only last set is max intensity)
Bent over barbell rows 3*10,8,6
narrow grip pulldown 3*10,8,6
wide grip pulldown 3*10,8,6
weighted chins 3*10,8,6

Friday - Legs
Squats 5*10,8,6,4,6(last set = max intensity)
Leg press 3*15,15,15
leg extension 3*10,10,10
Leg curl 3*10,10,10
stiff-legged deadlifts 3*10,10,10
seated calf raises 3*20,20,20
calf raises in leg press 3*10,10,10



I also work abs on mondays and thursdays. I do 30 min cardio(stairmaster) after each session. i have just come back from 4 years of no training except some running. before that i trained 8 years and where VERY dedicated. been training for 2 months now
and its time to change routine. Last routine was a 3 day a week and it worked out nicely. Some good gains and lost a lot of BF.

Atm im taking an ECA stack to lose some more BF. Im doing the usual 60/30/10 diet with 3000 cals a day. i weight 190 pounds and im 180 cm tall.

Plz feel free to rip my workout apart

 

[spatts]

That looks really good. Just to toss a couple thoughts out there...will training back and legs that close together be a problem for you? They incorporate many of the same muscle groups, and I would hate for you to risk hypertrophy by reripping fibers you tore the day before, rather than letting them heal. Same for chest close to tris. If benching correctly your tris will be engaged...will it impede your efforts to rip the tris one day, and then use them again, secondarily, on chest day? I would personally put bis and shoulders together, chest and tris together, and put back and leg on Mon and Fri to allow at least 72 hours healing time between.

Just ideas...

 

[Swedish_BB]

You definitly got a point there spatterson. ill rearrange the days so i dont do the same musclegroups so close together.

Thx for help

 

[gettinlarger]

not bad. i dont like working two large muscle groups together (chest and shoulders). especially such similiar ones. benching hits the shoulders hard, as do incline presses. why do the two groups on the same day? IMO, your shoulders will be hurting soon. then again, i may be wrong. get some more opinions on this board. theres a lot of smart dudes on here that can help more than me.

 

[trial0r]

id move back and leg day a little farther apart. ive been training back and legs on back to back days for some time now, and its really caught up with my lower back. plus having a 100% lower back is clutch for really killing the squats.