Hey I'm new here.. I'm 6'4/91kg, 12% body fat.
I sometimes think i may be over training, as I don't get the size/mass results for the amount I eat and also my level of strength and endurance. My routine is as follows;
MONDAY - BACK
4 x sets deadlifts
4 x sets wide grip chin ups (with weight attacthed)
4x sets seated rows
4 x sets close grip pull downs
3 x sets bent over rows
TUESDAY - CHEST
4 x sets bench press
4 x sets chest press
4 x sets dumbell press
4 x sets incline bench
3 x sets dips (body weight)
WEDNESDAY - LEGS
4 x sets squats
4 x sets leg press
4 x sets calves
4 x sets leg extension
4 x sets leg curl
THURSDAY - SHOULDERS
4 x sets dumbell press / shoulder press on smith machine
4 x sets rear delts
4 x sets upright rows
4 x sets side laterals
FRIDAY - ARMS
5 x sets preacher curls
4 x sets tricep pull downs
4 x sets cable curls
4 x sets tricep ropes
3 x sets hammer curls
SUNDAY - (bit of everything)
4 x sets dumbell press
4 x sets wide grip pull downs
4 x sets chest press
4 x sets T-bar machine
3 x sets shoulder press
3 x sets dips
I sometimes think i may be over training, as I don't get the size/mass results for the amount I eat and also my level of strength and endurance. My routine is as follows;
MONDAY - BACK
4 x sets deadlifts
4 x sets wide grip chin ups (with weight attacthed)
4x sets seated rows
4 x sets close grip pull downs
3 x sets bent over rows
TUESDAY - CHEST
4 x sets bench press
4 x sets chest press
4 x sets dumbell press
4 x sets incline bench
3 x sets dips (body weight)
WEDNESDAY - LEGS
4 x sets squats
4 x sets leg press
4 x sets calves
4 x sets leg extension
4 x sets leg curl
THURSDAY - SHOULDERS
4 x sets dumbell press / shoulder press on smith machine
4 x sets rear delts
4 x sets upright rows
4 x sets side laterals
FRIDAY - ARMS
5 x sets preacher curls
4 x sets tricep pull downs
4 x sets cable curls
4 x sets tricep ropes
3 x sets hammer curls
SUNDAY - (bit of everything)
4 x sets dumbell press
4 x sets wide grip pull downs
4 x sets chest press
4 x sets T-bar machine
3 x sets shoulder press
3 x sets dips