first attempt at putting together 5 day split

[maccaz]

Hi all, I have had a routine I got from my free gym p.t. for a while, and am wanting to put myself together a 5 day split, as what i currently have is mon-weds-fri and i am now free enough to work 5 days per week and am really keen to.

Was thinking:

Mon-chest

Tues-legs

Wed-off

Thurs-arms

Fri-shoulders

Sat-back

+ 20-30mins cardio after each day, and a bit more cardio on wednesday.

am eating real well with cal deficit and am off work/uni until march so am keen to spend a lot of time towards this. overall i am keen to cut from 113kg to around 90, and then put on a lot of muscle mass. get bigger overall really but the good sort of big ;D

Was just wondering what I should put into these days. this is what i gathered

mon- chest - Bench 3x5x?

-Dumbell flys 3x5x?

-unsure what else to do here?

Tues - legs - Leg press 3x5x?

- hack squat 3x5x?

- leg extensions 3x5x?

-hamstring curls 3x5x?

Thurs-arms - cable tricep pushdown 3x5x?

- cable bicep curl 3x5x?

-not sure what else to put in here maybe bicep barbell curl?

Fri -shoulders - arnold dumbell press 3x5x?

- incline shoulder dumbell press 3x5x?

-shoulder press (machine) 3x5x?

Sat- back - stiff leg deadlift 3x5x?

seated cable rows 3x5x?

I want to add more exercises into everything except legs. If you guys have any input would be greatly appreciated - as i obviously dont know much haha just trying to piece this together from what i've read. ie should i be doing more reps? any exercises you think i need to include feel free to share. i'l hopefully have this routine locked in and start on monday, and will start a journal with my lift weights (havent checked my weights in a while)

[muscle99]

Hi here are some exercises that I have found to be beneficial.

Chest - DB flat bench, DB flat flys, DB incline bench, DB incline flys

back- barbell rows, DB rows, pullups, deadlifts

biceps- hammer curl, barbell bicep curl, alternating DB curl

triceps- tricep pushdowns, skullcruchers, overhead seated tricep extension

foramrs- reverse curl & revers wrist curl

abs - crunches, bicycles

legs - lunges, squats, leg ext, calf raise, leg curl, good mornings

traps- shrugs

shoulders- military press, DB shoulder press, lat raise, front raise, revers flys

I have found rotating week 1 to 3 being 8 rep max & week 4 being 12rep max quite good.