help needed on 5 day workout routine

[newb1e]

Hi Guys,

Just putting together a 5 day training routine, I have 5 days free but cannot commit to more than an hour per day or weekends. I have roughly devised the following routine, but not too sure about optimal exercise order or sets i should do. my goal is to build muscle mass & strength. Would really appreciate any feedback on changes I can make.

Monday legs:
Barbell squats
4 sets 1 warm up 3 sets 12-10-8
Legs extensions
3 sets 12-10-8
lying leg curls
3 sets 12-10-8
Standing Calf raise
3 sets 12-10-8
Hack one leg calf raise
3 sets 12-10-8

*Tuesday shoulders:
Military press
4 sets; 1 warm up-3 sets 12-10-8
Lateral barbell lift
3 sets 12-10-8
Dumbbell fly
3 sets 12-10-8
Dumbbell Shrugs
3 sets 12-10-8

*Wednesday biceps/forearms:
Preacher curl wide
4 sets 1 warm up 3 sets 12-10-8
Preacher curl narrow
3 sets 12-10-8
barbell curl
3 sets 12-10-8
Alternating dumbbell curls
3 sets 12-10-8
Forearms
Reverse grip preacher curl
3 sets 12-10-8
Seated dumbbell wrist curl
3 sets 12-10-8

*Thursday chest&triceps
Flat Bench press
4 sets 1 warm up, 3 sets 12-10-8
Inclined bench press
3 sets 12-10-8
Declined bench press
3 sets 12-10-8
Dumbbell fly
3 sets 12-10-8
Triceps
Close grip bench press
4 sets 1 warm up 3 sets 12-10-8
Rope Pull down
3 sets 12-10-8
Curl bar pull down
3 sets 12-10-8

Friday back:
Back extensions
3 set warm-up
Cable dead-lift
3 sets 12-10-8
Elevated cable row
3 sets 12-10-8
Lying tbar row
3 sets 12-10-8

*weekend
Abs

 

[Idobehigh]

If you are fresh at the gym with no experience or have not worked out previously bring a friend to help you, also if you are freshly back from taking time off stick to reps of 10 for a month then after one month switch to 5x5 and keep the same exercises.

Throw lunges in your leg day, also try and get hack squats in there if possible you can add abs in this day as well

I would throw away you bicep schedule you will be in there for 30 mins wasting time I would combine shoulders and biceps

I like chest workout however I would start with incline first then bench, I would take out Ez curl pull down and replace with skull crushers or dips

Back needs work, cable dead lifts? Do real dead lifts or rack pulls, you need a lat pull down plus pull ups, barbell rows or dumbbell rows, then cable rows aka low rows. If you don't like biceps with your shoulders then add them with your back workout.

 

[saleen556]

I'd also change the order.

Legs Monday.
Chest Tuesday
Back Wednesday
Shoulders Thursday
Arms Friday