I’m 18 and 5’10 at 180 pounds. My workouts usually consist of a 3 way split. Back and Biseps on Monday, Chest and Triceps on Wednesday and Legs and Shoulders on Saturday.
Monday:
Chin-up (change grip almost all the time) 3 sets to failure.
Lat Pulldown- 3 sets of 10-8-6
Low cable row- 3 sets of 10-8-6
Barbell Row widegrip- 3 sets of 10-8-6
One Arm Dumbell row- 3 sets of 10-8-6
Deadlift- 4 sets of 10-8-6-4
Barbell Curl- 3 sets of 10-8-6
Hammer Curl- 3 sets of 10-8-6
Wednesday: Chest and Triceps and Abs
Incline 3 sets of 10-8-6
Flat Bench: 3 sets of 10-8-6
Decline Bench: 3 sets of 10-8-6
Chest Fly: 3 sets of 10-8-6
Dips: 3 sets to failure
SkullCrushers: 3 sets of 10-8-6
Crunches: 3 sets of 20-15-12
Machine Crunches: 3 sets of 12-10-8
Reverse Crunch: 3 sets of 20-15-12
Saturday: Legs and Shoulders
Squat: 4 sets of 10-8-6-4
Leg Press: 3 sets of 10-8-6
HackSquats: 3 sets of 10-8-6
Leg Extension: 3 sets of 10-8-6
Hamstring Curls: 3 sets of 10-8-6
Shoulder Dumbell Press: 3 sets of 10-8-6
Anterior dumbell Raise: 3 sets of 10-8-6
Lateral Dumbell Raise: 3 sets of 10-8-6
Posterior Dumbell Raise: 3 sets of 10-8-6
On Tuesdays and Thursdays I teach a boxing class and take a cardio class.
I eat 6-8 meals a day always consisting of some sort of protein and carb with fat. I eat like a beast basically.
Now thats just typical. I’ll usually substitute a different excersise for the excersises that dont build so much mass (ie: skullcrushers to dumbell extensions and so on and so forth). The squats and bench deadlift ect always stay the same though. Now i was just wondering is this like overkill on my muscles cause it may be alot of excersises for the muscle groups but I’m really not sure.
Any other thing that you see wrong feel free to comment on