5 Day Routine

i got i 5 out of 7 days of the week routine here and was just gonna see what people think of it, if it's solid or weak kinda thing..anyways here it is
 
Day 1 - Chest
bench press
high cable crossover
low cable crossover
decline bench
incline bench
dumbbell flyes
dips
push-ups
 
Day 2 - Biceps and Back
(back) hyperextensions
lat.pulldown
one arm row
seated row
close grip lat. pulldowns
(bicep)barbell curls
concentration curls
hammer curls
preacher curls
chin-ups
 
Day 3 - shoulders and cardio
(shoulders)shrugs
arnold press
palm out press
standing military press
upright rows
barball front raises
lateral raises
(cardio)2 mile run
20 mins bike
15 mins row machine
5 mins step machine
 
Day 4 - abs and triceps
(abs)crunches
side sit ups
dragon flags
leg raises
air bike
plank
(triceps)skull crushers
pulldowns
overhead extensions
kickbacks
 
Day 5 - Legs and forearms
(forearms)forearm curls
rear curls
front preacher curls
(legs)squats
leg press
hamstring curls
leg extensions
seated calf raises
 
what do you think?

it ain't the size of the dog in the fight, its the size of the fight in the dog


fight record:  
 10-2

Where's the Deadlifts man ???You cant have a decent workout without them...Include them OK .

So how long have you been training?

There is never enough time to do everything, but there is always enough time to do the most important thing

 

honestly i first went about 1 year ago for 1 month and just stopped and wasnt devoted but now i've been going hard for 1 1/2 months and actually getting my **** in order

it ain't the size of the dog in the fight, its the size of the fight in the dog


fight record:  
 10-2

and what day do you think the deadlift would fit into best?

it ain't the size of the dog in the fight, its the size of the fight in the dog


fight record:  
 10-2

Get rid of hyper extensions and fit 'em in on back day. Despite trying extremely hard to keep your back and legs straight, it's nearly impossible, so you'll feel it the same as when doing hyperextentions. Also, since your leg days pretty packed, it fits in nicely.

You might want to consider doing a different type of routine.  if you've only been training for a few months, that routine is just a wee bit advanced.  keep in mind that muscles only need micro damage in order to stimulate growth.  Someone with little training experience is going to be able to achieve this with far less volume than what you are doing.
 
to make it more understandable.. you're trying to pour 2 gallons of water in a one gallon bucket. once it fills up, the extra is just spilling over to waste. 
 
I would suggest adding more frequency to your routine and limiting it to basic compound exercises such as Squat, Deads, Cleans, and various Presses.
The routine you're doing will generate results if you're diet is in order and if you're consistently adding weight to the bar... but the other type of routine I suggested will speed up the process. 
 
Goodluck

There is never enough time to do everything, but there is always enough time to do the most important thing

 

could you put like an example of that...

it ain't the size of the dog in the fight, its the size of the fight in the dog


fight record:  
 10-2

jhux


could you put like an example of that...

Try this one.
 
http://www.discussbodybuilding.com/3-DAY-FULL-BODY-m303404.aspx

There is never enough time to do everything, but there is always enough time to do the most important thing

 

smoundzou

  
I would suggest adding more frequency to your routine and limiting it to basic compound exercises such as Squat, Deads, Cleans, and various Presses.
The routine you're doing will generate results if you're diet is in order and if you're consistently adding weight to the bar... but the other type of routine I suggested will speed up the process. 
 
Goodluck

very true.  here's something i do that has helped out size and strenght tremendously...
 
monday (upper)
Flat Bench 4 X 6-8
Bent Over BB Rows 4 X 6-8
DB oh press (seated) 3 X 10-12
Standing BB curls 3 X 10-12
Rope Tricep Pulldown 3 X 10-12
 
tuesday (lower)
Front Squats 4 X 6-8
Deadlift 4 X 6-8 (this is just the day i've fit it in)
Lunges 3 X 10-12
Hamstring Curls 3 X 10-12
Standing BB Calf Raises 3 X 10-12
 
thursday (upper)
Incline Bench 4 X 6-8
"suspended" chin-ups 4 X 6-8 (what i mean by suspended is go all way down, hang for second then pull back up.)
Standing BB oh press 3 X 10-12
Front DB lateral Raise 3 X 10-12
Weighted Dips 3 X 10-12
 
friday (lower)
Squats 4 X 6-8
Strait-legged Deadlifts 4 X 6-8
One-legged Leg Press 3 X 10-12
Leg Press Calf Raise 3 X 10-12
Power Cleans 3 X 10-12
 
Wed i like to do some stretching and hit abs with heavy weight on the machines.
 
anyways like i said i've seen some great strength gains from this routine i'm on.  i've just started my 5th or 6th week doing this and still seeing strength gains where at about week 4 my weight gains have kind of slowed down.  i've put on about 10-15 pounds of good weight.  Try it out if you like what you see.  i got this from a guy on this site.  Havnt seen him on in a while though :(
 
 
 
 
 

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

^ that routine looks good,  I would leave wed. as a day off though, especially on 2x a week split like an upper/lower, rest days are crucial, even if you are only stretching and doing abs.  Put the core work on your back day or leg day where your core gets worked the most.   I'd drop the ham curls on tuesday, they are known to cause injuries, something like good am's would be better since you'd be doing sldl's on friday.  I would also throw in some hip/groin work to compliment the squats on the lower days.  Stretching should also be a daily routine.  +1 for the routine though