What do you think of this work out for strenght/hypertrophy

[cameron6788]

height 5'8" weight 165. bench 295, squats 315, dead lift 345ish, power clean 205(maybe higher?)

Day 1
Back
Hang cleans 3 sets of 10
Straight bar bent over row 4 sets of 6 / superset / pull ups 3 sets of 5
Close grip bent over row 3 sets of 6
Lat pull down wide 4 sets of 8
Seated row close 3 sets of 8
Rope standing row 3 sets of 10
Biceps
Hammer curls 3 sets of 8 / superset / hammer curls with rope 3 sets of 10
Preacher curl 3 sets of 6 / superset / straight bar cable curls 3 sets of 10
Abs / lower back
Inclined sit ups 3 sets as many as you can do / superset / hyper’s 3 sets as many as you can do
Cardio
Rowing machine for 10 minuets

Day 2
Legs
Box jumps 3 sets of 10
Squats 4 sets of 6
One leg machine leg press 3 sets of 10/ café raises 3 sets of 10
Dead lift 3 sets of 8
Leg extension 3 sets of 8 / superset / leg curl 3 sets of 8
Café raises on seated machine 3 sets of 10
Shoulders
Straight bar shoulder press 3 sets of 8
Straight arm to sides dumbbell 3 sets of 10 / superset / to front 3 sets of 10
Abs / lower back
Big ball sit ups 3 sets as many as you can / superset / big ball hyper’s 3 sets as many as you can
Cardio
Bike for 10 minuets

Day 3
Chest
Flat bench press straight bar 4 sets of 6
Incline dumbbell bench press 4 sets of 6
Close grip straight bar press 3 sets of 10
Decline bench press 3 sets of 8
Cable incline cross 3 sets of 10 / superset / pushups 3 sets of 10
Machine flat bench 3 sets of 10 / superset / pushups 3 sets of 10
Triceps
Over head dumbbell press3 sets of 8 / superset / rope over head cable pull 3 set of 10
Cable push down 3 sets of as many as you can do
Abs / lower back
Hanging leg lifts 3 sets as many as you can / superset / lower back machine 3 sets as many as you can
Cardio
Run on treadmill for 10 minuets

Day of rest

Day 4
Back
Pull ups 3 sets of 10
Power cleans 3 sets of 8
Lat pull down close 4 sets of 8
Seated row wide 3 sets of 8
Machine lat 3 sets of 10
Machine row 3 sets of 10
Dumbbell with bench bent over row 3 sets of 8
Rope standing row 3 sets of 10
Biceps
Normal curls 3 sets of 8 / superset / curved bar cable curls 3 sets of 10
Straight bar curls sets of 10 / superset / reveres bent bar curl 3 sets of 10
Abs / lower back
Inclined sit ups 3 sets as many as you can do / superset / hyper’s 3 sets as many as you can do
Cardio
Rowing for machine 10 minuets

Day 5
Legs
Run 3 laps
Box squats 4 sets of 8
Front squats 3 sets of 6 / superset / café raises 3 sets of 10
Plate lunges 3 sets of 10 / superset / straight leg dead lifts 3 sets of 10
Dead lifts 4 sets of 8
Café raises standing on machine 3 sets of 10
Shoulders
Dumbbell shoulder press 3 sets of 8
Straight arm to sides cable 3 sets of 10 / superset / to front 3 sets of 10
Abs / lower back
Big ball sit ups 3 sets as many as you can / superset / big ball hyper’s 3 sets as many as you can
Cardio
Bike for 10 minuets

Day 6
Chest
Flat Dumbbell bench press 4 sets 6
Incline bench press straight bar 3 sets of 8
Close grip dumbbells press 3 sets of 10
Decline bench press 3 sets of 8
Decline cable 3 sets of 10 / superset / pushups 3 sets of 10
Machine incline bench 3 sets of 10 / superset / pushups 3 sets of 10
Triceps
Skull crushers 3 sets of 8 / superset/ rope push down 3 sets of 10
Dips 3 sets of as many as you can do
Abs / lower back
Hanging leg lifts 3 sets as many as you can / superset / lower back machine 3 sets as many as you can
Cardio
Run on treadmill for 10 minuets

Day of rest

 

[SweetLou321]

So many lifts.
Id go with
Westside for skinny bastards or 5/3/1. Read defrancos article and follow as outlined, buy the 5/3/1 book and follow as outlined.

 

[Doss]

I'm with Lou on this one. Way too much volume in my opinion. Look into a proven program and stick to it for at least 6 weeks and see what it does for you.

If that's not your thing, I'd recommend keeping your gym time under 60 minutes. Hit it hard, keep rest intervals relatively short (less than 90 seconds) and go to failure. Pick 3-4 exercises per muscle group and keep it under 16 sets for each bodypart. It's not how long you're in the gym, but how efficacious your time spent there is.

 

[ThunderHumper]

you know its a stupid routine when you see 4 variations of bench pressing in one day

 

[bmftisftw]

you can also go with 5x5 beginners strength workout

 

[sweatymoo]

Holy shat.... I think you've just about wrapped up every lift EVER and made use of every piece of gym equipment in one week!!!! What's on the menu for next week?

 

[sweatymoo]

On a serious note, 5x5 is a good way to go, use the gym to supplement your diet, thats where you're gonna grow, sometimes less is more