amurphy

I am looking to change my routine and would like some guidance to make sure I am going in the right direction. I am looking to build more muscle. I like to do a 30-45min workout 6 days a week doing a different body part each day. I always change my exercises every week so never doing the same workout week in week out.

Monday is chest doing 4 exercises of 4 x 8 to 12 reps and 3 exercises on the stomach
Tuesday is Bi's doing 4 exercises 3 x 8 to 12 reps
Wednesday is shoulders doing 4 exercises of 4 x 8 to 12 reps, 3 on stomach
Thursday is Back doing 5 exercises of 4 x 8 to 12 reps
Friday is Tri's doing 4 exercises of 3x 8 to 12 reps, 3 stomach
Sat is legs doing 5 exercises of 3 x 8 to 12 reps


I have went one day pull routine and next day push routine, or can someone recommend different or what day would be best to work a certain body part after another part etc

I will do a few supersets every 4 weeks.

Go easy on the lingo as I am new to these forums, cheers

chrisj22

How much do you weigh & how long have you been training for?

6 days, for me, would cripple me. Is your recovery good?

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Lux

You seem to be doing too many sets really mate. I normally suggest training 2-3 days a week for mass. But if your happy with more i would suggest 4-5 days. Preferably 4 so at least you get 3 days rest a week, rest is essential in order to grow along with a good diet

Try
Mon: Chest+shoulders (won't need much shoulder work as get used during chest work)

Tues: Legs

Weds: off

Thurs: Arms

Fri: Back+traps

Sat+Sun: Rest

If you want exersises ans sets/reps i'll post them in a minute

Lux

Chest+shoulders
Incline bp x3
Flat bp x3
Dips x2

Military press x2
Shoulder width grip upright row x2
DB lat raise x2

Legs
Squats x5
Seated leg ext x3

SLDL x3
Lying leg curl x2

Calves x3

Arms
BB curl (drag curl) x3
DB inc curl x3

CGBP x3
Lying tri ext x3

Wrist curls x2

Back+traps
Deadlift x4
Weighted palms away pullup/pulldown x3
Bent over row x3

DB shrugs x2

If you prefer you can change the reps from one week to the next.
Week one work in the 4-6 range and week 2 work in the 7-10 range.

This is just an example, feel free to alter exersises to suit you.