Looking for an assessment on if my current routine is good. As well looking for if I should go for a caloric surplus or not, just because I am at around 13 percent bf. Sitting at 5'8.5" 145lbs.
All excercises are 3x8-10. Saturdays big 3 are 5x5.
Monday: Chest. Bench Press, Decline Bench, Incline DB press, Incline DB flies, Pec Deck, Cable Flies, Iso Incline Machine, Iso Decline Machine.
Tuesday: Back. Deadlift, Standing T-Bar rows, Seated cable rows, Lat pulldown, Wide grip pull up, pull back lat machine, lower back extensions, shoulder shrugs.
Wednesday: Shoulders. 1 arm t-bar shoulder press, DB shoulder press, standing ez bar upright row, cable cross over, cable lateral raises, leverage shoulder press.
Thursday: Legs. Squat, Leg press, Leg extensions, Lying leg curls, calf extensions.
Friday: Arms. Barbell curls, preacher curls, skull crushers, seated overhead tricep extensions, cable pushdown, cable curl, overhead cable curl, tricep overhead cable extension, seated incline DB curls, hammer curls.
Saturday. Bench press, Deadlift, Squat, weighted decline sit ups, cable crunches, weighted side bends, parallel bar raises.
Thanks!
All excercises are 3x8-10. Saturdays big 3 are 5x5.
Monday: Chest. Bench Press, Decline Bench, Incline DB press, Incline DB flies, Pec Deck, Cable Flies, Iso Incline Machine, Iso Decline Machine.
Tuesday: Back. Deadlift, Standing T-Bar rows, Seated cable rows, Lat pulldown, Wide grip pull up, pull back lat machine, lower back extensions, shoulder shrugs.
Wednesday: Shoulders. 1 arm t-bar shoulder press, DB shoulder press, standing ez bar upright row, cable cross over, cable lateral raises, leverage shoulder press.
Thursday: Legs. Squat, Leg press, Leg extensions, Lying leg curls, calf extensions.
Friday: Arms. Barbell curls, preacher curls, skull crushers, seated overhead tricep extensions, cable pushdown, cable curl, overhead cable curl, tricep overhead cable extension, seated incline DB curls, hammer curls.
Saturday. Bench press, Deadlift, Squat, weighted decline sit ups, cable crunches, weighted side bends, parallel bar raises.
Thanks!