hows this routine?

[Venum]

Monday - Legs

Leg Press (20-6-6-10-15)

Squat (20-6-6-10-15)

Leg Extentions (15-12-8-6)

Leg Curls (15-12-8-6)

Standing Calf Raises (30-20-10-6-6)

Seated Calf Raises (30-20-10-6-6)

Tuesday - Chest-Front Delts-Abs

Bench Press (20-6-6-10-15)

Incline Bench Press (20-6-6-10-15)

Flyes (15-12-8-6)

DIps (4 sets)

Military Press (12-10-8-6)

Front DB Raise (12-12-12-12)

Crunches (20-20-20)

Roman Chair(20-20-20)

Wednesday - Back-Rear Delts

Wide Grip Chin Up (4 sets)

Bent Over BB Row (15-12-6-6)

Seated Row (15-6-6-15)

Wide Grip Pull Down (15-12-6-6)

One Arm DB Row (10-10-10-10)

Upright Row (12-10-8-6)

Lateral DB Raise (12-12-12-12)

Thursday - Biceps

BB Curls (20-6-6-10-15)

Hammer Curls (10-10-10-10)

Incline DB Curls (15-10-6)

Friday - Triceps & Abs

Close Grip Bench Press (20-6-6-15)

Lying Tricep Extention (15-10-8-6)

Tri Pushdown (10-10-10-10)

Crunches (20-20-20)

Roman Chair (20-20-20)

[Yeah-Buddy]

Thats a lot of exercises mate.. 32sets on Tuesday youd be in the gym for far too long.. no way you could hit all that with the right intensity. Sometimes less is more. Also Iv never been a fan of hitting the heavy sets early on but only you can say if it works for you or not.

[Beef]

a) do squats before leg press

b) a whole day on biceps? i personally would cut the biceps day, fit it in on you triceps day and reduce it to a 4 day split. others may have other opinions on this but it seems pretty ridiculous to me to do a whole day on biceps

c) as mentioned by the above poster, cut down on the sets and up the intensity. you'd be surprised at how effective this is

if you're finding that this routine works for you, that's fine. it's very much an isolation-specific bodybuilding routine. i would strongly recommend reducing it back to a 3 day split- chest, legs and back. then you can add the isolation stuff at the end of your workout

that's just my 2c

[Yeah-Buddy]

As above cut the biceps only day, If you want to do a 5 day split you best to do 1 bodypart a day, Chest, Back, Legs, Shoulders, Arms. Its pretty traditional I know but theres no need to make things complicated for the sake of it.

Aside from all that... whats your actual goal???

[weajo196]

hey mate, gud place to ask these questions as theres heapsa knowledgeable peeps on here. heres my 2cents:

1. Priorities! whats gonna make you grow more? working your whole body with a with squats or using one bicep at a time curling 10% of wat you could be squating? its called gym economics mate, uv only got a certain amount of time in the gym (sad i know!) so u need to work ur body hard and tbh not doing the big compound moves i.e squats, deads, pull ups, bench, military....etc, u wont be maximising ur growth!

2. in my humble opinion id say to cut down the sets to say 20sets and really go for it! ur body doesnt need to spend 3hours lifting wen it can get the same benefits of 50mins trainin hard lik u actually want to grow.

3. big compounds before lesser exercise, as gymsta said squats before leg press. nuff said champ.

4. i no its not ur routine but weve all gone thru ur situation of really wantin to put on tht gud quality muscle, soooo, make sure ur nutrition is sound and have a good nights sleep. as u know, we grow outside of the gym, not in it!

Best of luck Venum