Is this a rubbish routine? Wats better?

[recompme]

Compound lifts are 5x5 whereas arms, delts, abs and lat pulldowns are 3x12.
Monday chest focus
bench presses: guillotine press followed by decline and flat press
Triceps: skull crusher's
Delts: landmine press and lateral raises

Tuesday back focus
Back:Bent over barbell rows and lat pulldowns
Biceps: preacher curls and hammer curls
Front squats to be alternated every other week with deadlifts.
Abs: cable crunches
Wednesday
Repeat of Mondays workout
Thursday
Repeat of Tuesday workout except no deadlifts or barbell front squat just a machine squat to prevent burnout.
Friday
Repeat Mondays workout
Weekend off.

My chest is stubborn that's why I'd work it so much. Back is starting to come along alittle bit easier for me. My preference is to do something everyday except weekends or if I'm beat up the odd day I'll skip to help recovery.

 

[AwakeningAlpha]

I'm sure your routine will get some tweaking from the forum. BUT one thing, If chest is stubborn incorporate some sort of fly movement where you get the stretch and load, and can get shoulders and tris out of it. They might be taking over. I also prefer flat press on a machine or plate loader as they usually easier to squeeze at the end (vs only push). Something you might be missing and causing your stubborn chest growth.

 

[recompme]

I'm sure your routine will get some tweaking from the forum. BUT one thing, If chest is stubborn incorporate some sort of fly movement where you get the stretch and load, and can get shoulders and tris out of it. They might be taking over. I also prefer flat press on a machine or plate loader as they usually easier to squeeze at the end (vs only push). Something you might be missing and causing your stubborn chest growth.

Noted, thanks

 

[AwakeningAlpha]

Also- Personally, if I want to bring up a lagging body part, I use my cheat meal or refeed immediately post workout of that muscle, take arachidonic acid pre workout (if I am injury free) and/or (if you are interested in peptides) IGF bilaterally in the muscle (upper chest) before or immediately after training.

If you are rolled forward or you think your problem may be postural, I would get a Donny Thompson Bowtie https://www.roguefitness.com/donnie-thompson-casual-bow-tie?gad_source=1&gad_campaignid=72688481&gbraid=0AAAAAD3l4FWO-PociQOchIVOWx5shHO4y&gclid=Cj0KCQjw6bfHBhDNARIsAIGsqLhrF_P2tchnmC-gtXAbl6sLTQfjZ9M_U5teAtgD10KnsaRR-_qd7s4aAnyuEALw_wcB and wear it daily while getting steps in, before or even in, the gym.

 

[recompme]

Also- Personally, if I want to bring up a lagging body part, I use my cheat meal or refeed immediately post workout of that muscle, take arachidonic acid pre workout (if I am injury free) and/or (if you are interested in peptides) IGF bilaterally in the muscle (upper chest) before or immediately after training.

If you are rolled forward or you think your problem may be postural, I would get a Donny Thompson Bowtie https://www.roguefitness.com/donnie-thompson-casual-bow-tie?gad_source=1&gad_campaignid=72688481&gbraid=0AAAAAD3l4FWO-PociQOchIVOWx5shHO4y&gclid=Cj0KCQjw6bfHBhDNARIsAIGsqLhrF_P2tchnmC-gtXAbl6sLTQfjZ9M_U5teAtgD10KnsaRR-_qd7s4aAnyuEALw_wcB and wear it daily while getting steps in, before or even in, the gym.

Definitely have some rolling forward and I've tried to solve it with the usual stretch type exercises as well as face pulls. They helped a little bit but what's really strated to correct things for me is deadlifts with a really good focus on the back contracting at the top of the movement and holding it for awhile. I'll look into the bowtie to see if it will speed things along. No peptides for me I'm trying to keep my natty status.

 

[ironviking]

I think you are doing a bit too much. Your CNS is probably hitting fatigue and possibly limiting some of your lifts. I did have some notes on 5x5 here but I found a page that explains it way better than I could

5x5 Workout Program: Complete Guide to Strength and Size • Bodybuilding Wizard

Discover the 5x5 Workout Program: pros and cons, core 5x5 training principles, exercises, structure, sample StrongLifts 5×5, progression tips.

bodybuilding-wizard.com

With multiple exercises on the same muscle group doing 5x5 it's just too much.

I'd suggest transitioning to a more traditional 5x5 workout, or break the days up with a rest day in between, or you could do a workout that prioritizes chest and keep it at 5days/week.

I prefer to train 5x week so I can understand that allure. If prioritizing one muscle group you want to de-prioritize another. Synergist muscles work best for this. In example Prioritize chest then de-prioritize shoulders because they will get plenty of work when trying to bring up the target area.
You could structure it something like:
Day 1 Chest Tri's Calves
Day 2 Back Bi's Fore's
Day 3 Quad Chest Delts
Day 4 Back Hams Calves
Day 5 Chest Quads Abs

This prioritizes chest, lowers direct shoulder work, and hits everything twice a week directly. Make the first muscle group the primary focus for that session. Something like 3 exercises with 2 sets for the primary then 2 exercises with 2 sets on each secondary.

Just my suggestions. I think you current workout is good but just a bit much on the volume.

 

[recompme]

I think you are doing a bit too much. Your CNS is probably hitting fatigue and possibly limiting some of your lifts. I did have some notes on 5x5 here but I found a page that explains it way better than I could

5x5 Workout Program: Complete Guide to Strength and Size • Bodybuilding Wizard

Discover the 5x5 Workout Program: pros and cons, core 5x5 training principles, exercises, structure, sample StrongLifts 5×5, progression tips.

bodybuilding-wizard.com

With multiple exercises on the same muscle group doing 5x5 it's just too much.

I'd suggest transitioning to a more traditional 5x5 workout, or break the days up with a rest day in between, or you could do a workout that prioritizes chest and keep it at 5days/week.

I prefer to train 5x week so I can understand that allure. If prioritizing one muscle group you want to de-prioritize another. Synergist muscles work best for this. In example Prioritize chest then de-prioritize shoulders because they will get plenty of work when trying to bring up the target area.
You could structure it something like:
Day 1 Chest Tri's Calves
Day 2 Back Bi's Fore's
Day 3 Quad Chest Delts
Day 4 Back Hams Calves
Day 5 Chest Quads Abs

This prioritizes chest, lowers direct shoulder work, and hits everything twice a week directly. Make the first muscle group the primary focus for that session. Something like 3 exercises with 2 sets for the primary then 2 exercises with 2 sets on each secondary.

Just my suggestions. I think you current workout is good but just a bit much on the volume.

I agree it's probably too much volume I've done it for a week and it's fried me out. I'll tweak it with some of your suggestions.

 

[ironviking]

I agree it's probably too much volume I've done it for a week and it's fried me out. I'll tweak it with some of your suggestions.

I can imagine. The 5x5 is great for building strength and giving a person that weightlifter look. Mixing it with bodybuilding frequency and volume though usually not a good combo

 

[recompme]

I can imagine. The 5x5 is great for building strength and giving a person that weightlifter look. Mixing it with bodybuilding frequency and volume though usually not a good combo

I did try a purely bodybuilding style programme but was dissatisfied with it. I got good pumps from it but minimal development so I thought I'd experiment with 5x5 training, problem is I dislike that weightlifter t-rex ass heavy look. I'd like my ass to be smaller than the lasses in the short skirts on them nights out (let's not get into pecs Vs boobage). I thought maybe a halfway house with arms and accessory lifts tagged on to the 5x5 compound lifts might get me somewhere better but it's just too much.