my workout

hey guys.. im a college student, been lifting for 3 years but still need some advice

At college my routine goes

Monday Chest/ti
- Bench press (i do a pyramid)
-incline dumbell 4x 7-10
- decline bench  4x 12
-flys 4x10
- tricep pulldowns (with rope) 4x 7-10
-tricep extensions 4x 12
- dips 4x as many as i can do
-skull crushers 4x 7-10

Tuesday Back/ Bi
-deadlift 4x5-10
-lat pull down 4x10
-rows 4x7-12
-wide grip pull ups 4x as many as i can do
-dumbell curls 4x7
-hammer cirls 4x 7
-reverse curls 4x 12
- concetration curls 4x12

Wed Shoulders
- Military press 4x10
- front raise 4x10
- side raises 4x12
- reverse flys 4x10
- upright rows 4x 7-10
- shrugs 4x10

Thurs- Legs
- Squat 5x5
- leg extensions 4x 10
- hamstring curls 4x10
- lunges 4x 7-10
-calf raises 4x15
- leg press 4x as many as i can do

Friday- rest
sat- cardio
sun- cardio

5'9 155
bench 250
squat 315 (bad i know dont knock it i try)
deadlift 330

i'd cut down on the volume, specifically the isolations. Also do you really like the 4 days lifting then 3 days off? I know i would prefer a Monday, Tuesday, Thursday, Friday 4 day split over your mon-thurs but that may just be me.

msu26


hey guys.. im a college student, been lifting for 3 years but still need some advice

At college my routine goes

Monday Chest/ti
- Bench press (i do a pyramid)
-incline dumbell 4x 7-10
- decline bench  4x 12
-flys 4x10
- tricep pulldowns (with rope) 4x 7-10
-tricep extensions 4x 12
- dips 4x as many as i can do
-skull crushers 4x 7-10

You are doing decline bench aswell as dips, both of which work the lower half of the pectoral muscle. Too much overall volume for chest, I'd remove decline completely and change incline press to incline flies. You only need 1 tricep isolation on top of all that.

Tuesday Back/ Bi
-deadlift 4x5-10
-lat pull down 4x10
-rows 4x7-12
-wide grip pull ups 4x as many as i can do
-dumbell curls 4x7
-hammer cirls 4x 7
-reverse curls 4x 12
- concetration curls 4x12

You're doing lat pulldown and pullups which are essentially both the same exercise, you should have one of these (preferably pullups), or if you really want to isolate your lats and concentrate on them a little more have 2 sets of each. As for curls, again you don't need 4 variations of curls. 1 curl exercise is enough.

Wed Shoulders
- Military press 4x10
- front raise 4x10
- side raises 4x12
- reverse flys 4x10
- upright rows 4x 7-10
- shrugs 4x10

The upright rows are fine as long as you don't go heavy enough to put stress on your rotator cuff and also make sure your back is straight at all times. A good solution is lie with your back flat on the floor and pause at the top of every rep to get a squeeze, however I'd say on top of everything else they aren't needed so recommend you remove them. Shrugs are a back exercise, but including them with shoulders is fine. Front raises and military press both work your anterior delt so that's something you might want to take into consideration.

Thurs- Legs
- Squat 5x5
- leg extensions 4x 10
- hamstring curls 4x10
- lunges 4x 7-10
-calf raises 4x15
- leg press 4x as many as i can do

Squats and Lunges should be your two main exercises for legs. The leg press after these is unnecessary, so remove it. The leg extensions and ham curls aswell are a lot of volume but if you feel you need to iso them after, do 2 sets of each on a light weight.

Friday- rest
sat- cardio
sun- cardio

5'9 155
bench 250
squat 315 (bad i know dont knock it i try)
deadlift 330

V,
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thanks guys i appreciate it! and puma i dont love my split but it fits my schedule the best...

Diddo to most of what was said, the volume is too high to lift your heaviest weights.  Go for quality, not quantity in a workout.  One compound movement at max intensity will give better results than hammering out 50 sets of mixed exercises, and will save your joints in the long run from tendinitis and repeditive task injuries.