Grim_Reaper

Guys, this has been my routine for the last 2 months since starting back with a friend,
He has been training for almost 2 years now and doing this routine for a while.
I must admit it leaves me Fcuked after, but then again he is 8 years younger lol


Monday chest day
flat bench BB press 5x10
Incline dumbbell press 5x10
Cable crossovers 5x10
Incline smith m/c press 5x10
Peck deck fly 4x10
Sometimes do dumbbell pullovers. 4x10

Tuesday Back day
T bar row 5x10
Seated long pulley row 5x10
wide grip lat pull to chest 5x10
Close grip pull to chest. 5x10

Wednesday bi's & tri's
Barbell curl 5x10
Incline dumbbell curl 5x10
Machine preacher curl 5x10

Triceps dip m/c push down 5x10
cable push down 5x10
Lying triceps extension 5x10
seated double handed triceps dumbbell extension 5x10

Thursday shoulders and traps day
Arnold presses 5x10
Upright barbell row 5x10
Smith m/c press to back of neck 5x10
side and bent over lateral raises 5x10
Dumbbell shrugs 4x10

Friday leg day
45 degree leg press 5x20
leg biceps curl 5x10
leg extensions 5x10
seated calf raise 5 x to failure

SAT & SUN REST DAYS

1, Is this routine still acceptable or is this a classic over-training routine.
2, Can anybody suggest a better routine

MATTY_2008

Looks a bit much tbh mate, try dropping to 2/3 sets instead of 5, just a thought, other people on here will tell you more.

ParaManiac

Looks like far too much to me - is it working,are you progressing?

Personally id cut back on the sets and lose the arms day.

1988-s.leeson

thats a lot of sets mate.

i find that i gain a lot fro a lots of sets but fewer exercises.

or fewer sets with the same amount of exercises

Big_Dan

wouldnt put bi`s and tris before shoulders !! wouldnt get the most out of your shoulder session because your triceps would be aching or tired !

Grim_Reaper

Have made some progress but could be muscle memory coming back also took creatine but not on that now