New Routine

[nzafi]

This was my original routine, I already was told it was too much volume.
Day1:
db press 3x8
inlcine press 3x8
decline press 3x8
flys 3x8
standing barbell curl 3x8
preacher curl 3x8
sitting supinating curls 3x8
Day 2
Arnold press 3x8
neck raises 3x8
side raises 3x8
db shrugs 4x8
squats 4x8
db lunges 3x8
leg curl 3x8
deadlifts 3x8
standing calf raises 4x8
sitting calf raises 3x8
Day3
Wide grip pull ups 3sets as many as i can do
CLose grip pull ups 3x as many as i can do
bent over rows 3x8
sitting rows 3x8
pull downs 3x8
skull crushers 3x8
rope pulldown 3x8
reverse pulldown 3x8
dips 3x8
Day4
off

This is the new routine.
Day 1
db press
incline press
decline press flys
Day 2
off
Day 3
Arnold press
neck raises
shrugs
squats
lungs
leg curls
standing calf raises
sitting calf raises
Day 4
off
Day 5
Wide grip pull downs
Close grip pull downs
bent over rows
sitting rows
deadlifts
skullcrushers
rope pulldowns
reverse pulldowns
dips

As you can see it is very similar....Instead I now workout every other day, and I removed deadlifts form my legs day and used it to replace another back exercise....also cut out side raises......I know you guys will probably say its alot of volume again......I was 5'11" 125lbs, now i am 162lbs........My goals are to get to 190lbs....However I would like to add muscle, not too much additional fat to my frame.....I am also very small framed....I easily wrap my hands around my wrists and can wrap my hand around my ankle.......so any suggestions are greatly appreciated towards what exercises should be cut out, etc?Thanks

 

[thebrute]

i would alternate exercises out if you have a tendency of using too many exercises. if you lookin for more muscle mass, you'll have to throw in some compound movements, especially on day one. JMO. tb

 

[psychedout]

Training shoulders and legs on the same day would be too much for me. Here is what I would go with:

Back, Bis
Legs
---------
Chest, Tris
Shoulders, Traps
---------
Repeat Cycle

 

[Buck89]

Way too much volume. I know what you are thinking though. You don't want to neglect any area for fear that you may lose some muscle there. Example, on day 5 you are doing wide and close grip pulldowns, followed by bent over rows, then seated rows, followed by dead lifts. Still you go on 4 separate tricep exercises. That is about 2 hours in the gym. Start with the heavy compound exercises, and follow with 2 other exercises. Then move one to Triceps. My day 5 would look like this.


Warmup
Dead lifts 4 sets of 4-8
Wide grip pulldowns 2 sets of 8-10
Bent over rows 2 sets of 8-10

Close grip bench 4 sets of 4-8
skull crushers 2 sets of 8-10
rope pulldowns 2 sets of 8-10.

go to failure/near failure on all sets.