Currently 6''3 ~204lbs -- Unsure of body fat % (guessing 11-14%)

Generally I will start with a small warm up of my rotator cuffs and stretching (5-10mins).
The weights I use generally progress in each set, until I am struggling to hit the 10-12rep mark in the 3-4th sets.

Looking for some opinions on workload, concentration or various muscle groups and other exercises which may help.

Monday : Chest + Triceps

Chest:
3 x 12, 4th is a drop set Flat Bench (Bar or DB),
3 x 12, 4th is a drop set Incline Bench (Bar or DB)
3 x 12, 4th is a drop set Incline flys
4 x 12-15 Weighted dips
4 x 12 or until failure Chest press
3 x 12, 4th is a drop set Flat flys

Tricep:
4 x 10-12 rope splits
4 x 10-12 DB skull crushers
4 x 10-12 bar push down s/s with single hand reverse pull downs

Tuesday : Back + Biceps

Back:
4-5 x 10-12 (sometimes drop set 4th and 5th) Lat pull down
3-4 x 10 + 1-2 x 3-5 Deadlift
4 x 10-12 Seated row
4 x 10-12 Bent over row (Often mix up with T-bar row)
4 x 10-12 Reverse Flys

Bicep:
4 x 10-12 DB curl superset with BB curl until failure
4 x 10-12 Hammer curl superset with reverse curls until failure
4 x 10-12 single hand cable curls
2 x curl machine drop set

Wednesday : Shoulders + Traps

Shoulders:
4 x 10-12 Overhead Press
4 x 10-10 seated DB press
4 x 10-12 BB behind head press
4 x 10-12 upright row wide grip
4 x 10-12 side raises
4 x 10-12 front raises (sometimes superset with BB front raises)
4 x 10-12 rear delt flys
4 x 10-12 rope facepulls superset with bent over reverse flys

Traps:
4x 20 shrugs machine
4x 10-12 upright row close grip
4x 15-20 DB shrugs

Thursday : Legs

4 x 10-12 Squats + 1 drop set
4 x 10-12 Leg press + 1 drop set
4 x 10-12 Leg extensions
4 x 10-12 Lunges
4 x 10-12 Sumo Deadlift
4 x 10-12 hamstring curls
4 x until failure seated calf raises
4 x until failure standing calf raises

Friday : Arms

I prefer to do a super set of both Tricep and Bicep, but am open to suggestions or reasoning of training one at a time

4 x 10-12 close grip bench + 4 x 10-12 BB curl
4 x 10-12 Hammer curl + 4 x 10-12 skull crusher
4 x 10-12 Rope extensions + 4 x 10-12 DB curl
4 x 10-12 machine curl + 4 x 10-12 machine dips
4 x 10-12 bar extension + 4 x 10-12 easy grip bar

Saturday : Cardio + Abs

I generally try to best my times every time I do this, or go as hard as possible.

Cardio:
3-4km fast paced jog
750m sprint
4km row
5km bike
1km step machine

Abs:
4 x 20-25 rope bend + 4 x 10-12 side raises
4 x 15-20 hanging leg raises + 4 x 10-12 weighted side bends
4 x on floor bike movement (no idea what it's actually called) -- until failure

Sunday : Rest OR another legs if I feel up to it.

didnt read

Ty Pat Pender

I don't like the once a week theme at all. Either twist it up or do a template ppl

if u do all this exercise why are u small?

do u not eat or something?

The majority of trainees don't have the workload capacity to make 6 days of resting fully useful.

Look into upper lower splits, push/pull splits or 8-10 day rotations.

Do you not eat or something is that why you're small?

if going for hypertrophy, try have your sets failing at the start, and REDUCE the weight as you go

be careful not to over do the failure sets on your compounds.

More legs

Suggestions?





You got me



I'll look into that, thank you



Yeah I've always been a bit more careful on compounds, thank you



Solid advice