Any help would be appreciated

[War Machine]

Alright everyone I just started doing this workout 2 weeks ago please help me out if you guys/girls think there is anything I should add or take out.... On the workout it says 12 reps, BUT I don't do 12 I do 6-8.
My current supplements are:
-Animal Pak
-Animal Pump
-ON Gold Standard 100% Whey
-On off days I use Universal Storm instead of my Pump

Monday:Chest and Triceps:

Incline Barbell or Dumbell Press
Barbell or Dumbell Press
Decline Dumbell or Barbell Press
Pullovers
Triset
-Dumbell Flys
-Dips
-Cable Crossovers
Triceps

Cable Pressdowns
One-arm Cable Reverse Pulldowns
Skullcrushers
Dumbell Kickbacks
Dips Behind The Back



Tuesday: Legs

Squats
Hack Squats
Straight Leg Deadlifts
Leg Extensions
Leg Curls
Leg Press
Calfs
Donkey Calf Raises
One Leg Calf Raises
Standing Calf Raises





Thursday:Back and Biceps:

Deadlifts
T-Bar Rows
Bent Over Barbell Rows
Lat Pulldowns
Seated Rows
Behind-The-Neck Chin Ups
Bent-Arm Pullovers With Barbell
Biceps
Heavy Barbell Curls
Incline Dumbell Curls
Concentration Curls
Preacher Curls
Reverse Preacher
Superset
-Hammer Curls
-21’s
Forearms

Barbell Wrist Curls
Wrist Curls with Dumbbells
Reverse Wrist Curls with Dumbbells
Reverse Barbell Curls

Friday: Shoulders and Trapezius:

Triset: 3 Sets
-Presses
-Front Dumbell Raises
-Upright Rows
Arnold Press: 4 sets
Behind-The-Neck Presses: 4 sets
Clean and Press: 4 sets
One-Arm Cross Cable Laterals: 4 Sets
Superset:
-Shrugs
-Barbell Shrugs

[Inarius]

holy moly thats a lot of volume!

[War Machine]

what should I do???

[bulls**t]

You are doing too much.

[EasyEJL]

well, if you are only doing 1 maybe 2 sets of each its not too bad

[War Machine]

what should I cut back on ??? I had a feeling I was doing way to much sh**

[WeakPoint]

I try to keep all my workouts in and around 30 sets and that a the maximum.
I would cut down your arm work to 3 exercises and 3 sets of each. Take out the Hack Squats and the Leg Press, that is a lot of heavy Quad work in one work-out. Also, to much calves. Pick 2 exercises and do 2-3 sets. I would take out one Chest exercise.
For back I would take out either Seated Rows or T-Bar rows or switch between the two.
For shoulders you don't really need the Arnold Presses, Clean and Press and Behind the neck presses. Do a 1 Press Exercises, 1 Front delt, 1 Side delt, 1 Rear Delt and 1 Trap Exercise. This is basically all just stuff I prefer but I would definitely lower the volume.

[Army Guy]

Agreed with the 30 sets per workout. Once you pick the ones you like you can rotate a few of the others in and out.

[EasyEJL]

I do under 15 per workout

[bleedingthrou]

Cut out the triset on your chest day, drop hack squats on your leg day, choose either t-bar or bentover rows, cut out the behind the neck pulldowns, and at the most do barbell curls, incline dumbells, and hammers. i would take off the arnold press, front raise, and clean and press, add lateral raises in there, and do make your upright rows wide grip, get rid of the superset for traps. Where are you doing rear delts???

[War Machine]

that's the thing I was missing was rear delts. I'm trying to figure out what to do.. I was thinking maybe Lying Side Raises

[DipsRus]

Rear delts are one of the body parts I believe benefit from machines over free weights, as in reverse pec-dec flys. (rear delt fly.) Not having to balance a dumbell on a long lever arm will help you get some mass back there. At least do them until you can handle decent dumbells.

[Army Guy]

The reverse peck deck is great. If one isn't available then grab some DBells and sit on the edge of a bench, put your feet out far, put the weights on the ground behind your feet but in front of the bench, bend over to a 50degree angle, and row upwards. Great for hitting the rear delt. at the bottom rest position your forearms will be touching your thighs to keep you from swinging. good luck bro!

[War Machine]

thank you guys for all the help I have now cut my workout down to this....

Monday:Chest and Triceps:

Incline Dumbell Press
Decline Dumbell Press
Cable Crossovers
Pullovers
Triceps
Cable Pressdowns
One-arm Cable Reverse Pulldowns
Skullcrushers
Dips Behind The Back



Tuesday: Legs

Squats
Straight Leg Deadlifts
Leg Extensions
Leg Curls
Leg Press
Calfs
Donkey Calf Raises
Standing Calf Raises





Thursday:Back and Biceps:

Deadlifts
T-Bar Rows
Lat Pulldowns
Seated Rows
Bent-Arm Pullovers With Barbell
Biceps
Heavy Barbell Curls
Incline Dumbell Curls
Preacher Curls
Hammer Curls
Forearms

Barbell Wrist Curls
Reverse Barbell Curls

Friday: Shoulders and Trapezius:

Front Dumbell Raises
Upright Rows
Revers Pec Deck Fly
Behind-The-Neck Presses: 4 sets
One-Arm Cross Cable Laterals: 4 Sets
Superset:
-Shrugs
-Barbell Shrugs

[Inarius]

ok first... what are you goals? size? strength? second how long have you been lifting? are you a beginner... or?
You program still looks like it has a lot of volume in it.

[War Machine]

My goals are to bulk up. I am 6'1 185 lbs. I am hoping to get to 205 lbs. I am not a beginner I have been lifting since I was 14 for football. I am currently 18. I'm not sure on my Maxes because I have been lifting by myself, no lifting partner so I haven't really been able to do them.

[Inarius]

you are still using a crazy amount of volume. Do 2-3 exercises for 4 sets per bodypart imo.

[War Machine]

Alright so here is another revised one, this one has less volume, I tried to make sure to hit every muscle group in each section. Such as the Serratus, and tried making sure I hit all the heads of my shoulder.


Monday:Chest and Triceps:

Incline Dumbell Press: 4 Sets
Decline Dumbell Press: 4 Sets
Cable Crossovers: 4 Sets
Pullovers: 4 Sets
Triceps
Cable Pressdowns: 4 Sets
Skullcrushers: 4 Sets
Dips Behind The Back: 4 Sets



Tuesday: Legs

Squats: 4 Sets
Leg Extensions: 4 Sets
Leg Curls: 4 Sets
Calfs
Donkey Calf Raises: 4 Sets
Standing Calf Raises: 4 Sets





Thursday:Back and Biceps:

Deadlifts: 4 Sets
T-Bar Rows: 4 Sets
Lat Pulldowns: 4 Sets
Bent-Arm Pullovers With Barbell: 4 Sets
Biceps
Heavy Barbell Curls: 4 Sets
Incline Dumbell Curls: 4 Sets
Preacher Curls: 4 Sets
Forearms

Barbell Wrist Curls: 4 Sets
Reverse Barbell Curls: 4 Sets

Friday: Shoulders and Trapezius:

Front Dumbell Raises: 4 Sets
Upright Rows: 4 Sets
Reverse Pec Deck Fly: 4 Sets
One-Arm Cross Cable Laterals: 4 Sets
Superset:
-Shrugs: 4 Sets
-Barbell Shrugs: 4 Sets

[Army Guy]

looks great now bro. I have a similar routine from time to time myself. The great part is you can adjust and throw in old favorites. Give it a try for a week and post how you did.
AG

[War Machine]

looks great now bro. I have a similar routine from time to time myself. The great part is you can adjust and throw in old favorites. Give it a try for a week and post how you did.
AG

Sweet thanks.. I'll definitely be doing this and I'll post how I like it and any adjustments I make