Originally Posted by luka5
anyone else mates?
Yeah, I''ll throw in my two cents since you're insisting.
Originally Posted by jbivens
I would say the routine is very comprehensive, but you may be overtraining your arms. Back exercises hit the biceps, so having 3 additional exercises to isolate biceps seems a bit excessive. Same with chest/tris. I would cut that down to 1 or 2 exercises, or reduce the sets from 3 to 2.
I tend to agree with jeebs here. Although, I would, personally, remove the shoulder day entirely and replace it with another legs day or a legs/back day. I mean... you'll hit shoulders on every upper body movement and some of the lower body stuff(deads and any o-lift stuff).
If it was me, I'd do heavier weights, lower reps and more sets all around. I'd also do fewer exercises each day. If I wrote your routine it'd look like this:
Monday - Back and Biceps
Deadlifts: 6 × 3
Pullups: 30 total reps (if less than 4 sets, add weight)
Cable Rows: 3 × 10-12
Dumbbell curls(any variation): 3 x 6-8
Tuesday - Chest and Triceps
Standing Shoulder Press: 6 x 3-5
Incline Dumbbell Press: 3 × 5
Flat Dumbbell Press: 3 × 5
Weighted Dips: 30 total reps (less than 4 sets? increase weight)
EZ Curl Skull Crushers: 3 × 8-10
Thursday - Legs and Abs
Squats: 5 x 5 (as heavy and as low as possible)
Stiff leg Deads: 5 × 5 (3 seconds going down during the eccentric phase)
Glute Hamstring Raises
: 30 total reps (less than 4 sets? add weight)
L-Sit Pull ups
: 30 total reps (less than 4 sets? add a timed hold at the top of each rep)
Saturday - Legs and Back
Front Squats: 5 x 5 (heavy and explosive)
Barbell Reverse Lunges: 3 x 8-10
Pendlay Row: 5 x 5
Kroc Rows: 3 sets
Farmer's Walk: 2 sets 50-200 feet (if you make it 200 feet or more, increase weight)