Changed it up a bit what do you guys think?

[Gunshow]

I take a day off on Wednesday and Sunday. I'm also doing cardio on everyday except legs day. and weighted abs on my days off.

Workout 1
Chest

Flat Bench 6-12 reps
Incline (Decline) Dumbell Press 6-12 reps
Incline (Flat) Fly's 6-12 reps
Dumbbell Pull-overs 6-12 reps

Workout 2
Back

Lat Pulldowns 6-12 reps
Deadlifts 6-12 reps
T-Bar Rows 6-12 reps
Upright Seated Row 6-12 reps
Reverse Cable Crossovers 6-12 reps

Workout 3
Shoulders, Traps

Dumbell Shoulder Press 6-12 reps
Military Press 6-12 reps
Side/Front raises 8-12 reps (Super Set)
EZ bar upright row 6-12 reps
Shoulder Shrugs 10-15 reps

Workout 4
Arms

Alternate Sets For Everything
Preacher curls 6-12 reps
Skullcrushers 6-12 reps
Cross Body hammers 6-12 reps
Overhead Tri extensions 6-12 reps
Incline Curls 6-12 reps
Tricep Pushdowns 6-12 reps

Workout 5
Legs

Squats 10-15 reps
Leg Press 10-15 reps
Lunges 10-12 reps
Hamstring Curls 8-12 reps
Calves 15-20 reps

[invictus1]

i think the workout is good but if you want my 10 cents, here it is:
i dont like decline bench, not a full range of motion and it doesnt stress your chest muscles enough. i havent done it in over 3 years but hey, thats just me, i know guys that swear by it.
dont be afraid to start with incline press either, it will help you grow more, faster, and be a bit stronger
I either do my deadlifts first, right off the bat, or a bit lighter and last (and concentrate on the lock out at the top).
Your shoulder workout has a classic problem many people miss: no rear delt exercise!!!! throw in some bent-over raises (focus on keeping your little finger higher than the rest. you should feel it pinch.) It will add balance to your shoulders and you will be less prone to injury.
Look, i understand that arms are imporant but is there a reason you just dont throw them in at the end of say your back and shoulder day, if you lift big, and the right way, your arms will follow too.
Last but not least i think you should add an extra hamstring exercise to you leg routine. I think you are focusing to much on your quads and you dont want them to overdevelope and leave your hamstrings behind. Maybe some standing leg curls or some good mornings.
Routine looks great, remember this is just MY opinion. Besides your still really young and have a lot of time to learn and grow.
Peace

[Q]

Like Invictus1 said i would also do the deads first...sometimes i do really light pulldowns and hypers as a warm up before deads. I would also add another hamstring exercise. straight leg deads are my favorite.

[SomeDayI'llBeXL]

Im gonna agree with Invictus on the deadlift thing. Ive dont deads first since i started training, but they are also my favorite exercise.

I noticed you have rear delts throw in with back. Too each his own. I always preferred them with shoulders, but thats just me.

Your shoulder day has one more thing I dont understand, why do guys want to do two presses right away. I suggest doing militarys right away and then ending with DB press or maybe some hammer strength press.


All in all looks good. Good luck brother

[Gunshow]

Thanks guys, i appreciate all the comments from everyone and it seems that everyones agreeing that deadlifts should come first, so ill try that out tomorrow. also what are some good rear delt workouts, i sometimes do the reverse pec deck on shoulder day and also i do military press behind the head but thats really all i know of.

Thanks

[Grantski]

Haha gunshow...Georgetown eh..ur just down the road. Good to see some fellow ontario animals around

[Gunshow]

Haha gunshow...Georgetown eh..ur just down the road. Good to see some fellow ontario animals around

where are you from?

[hjayss]

The workout looks good are you giving it all on the deads are they increasing if so keep them where they are other than that I agree they go better for me first in a routine.

[Grantski]

Im from Arthur lol....not a big place but we get stuff done