Monday - Legs and Bi's
Tuesday - Chest and Tri's
Wednessday - Back
Thursday - Shoulders
Friday - Abs + Cardio
Saturday - Cardio
Sunday - Rest

Legs
Squats - 5 sets (10,8,5,3,1)
Leg Push - 5x5
Leg Raise - 5x8
Leg Curl 5x8

Bi's
5x8 Curl
5x8 Hammer
5x8 Crossover

Chest
5x5 Flat Bench (completed 185 last session)
5x8 - Dumbell Press (60s)
5x8 - Champagnes (50s)
5x8 - Flies (30)

Tri's
5x Dips
5x Cable pushdown (real name?)
5x skull crusher
5x hitlers

Back
5 x pullup
5 x lat pulls
5 x bent over rows
5 x lawn mowers
5 x deadlift

Shoulders
5x8 shoulder press
5x8 dumbell press
5x10 Arm raise front
5x10 arm raise side
5x10 Barbell shrug (3 second shrug)
5x10 dumbell shrug (3 second, hold shoulders back)

Each day takes an hour except chest day that takes like hour an half. I heard a lot of people say less is more but im seeing good results doing this. After working out with several different people i think this is best. Ill post my supplements next.

Muscletech phase 8 protein
Six star prework explosion ripped
Nutrex creatine drive
Pmd methyl andro hardcore (test amp)
Pmd ztest nighttime

This post was edited by Krayze on Nov 25 2018 06:01pm

Add some more leg work (optionally)

Pull your chest and tricep volume a bit

Back volume is arguably okay. Deadlift first

I would do 2 pressing (compound movements) followed by only 1 shoulder isolation and 1 trap isolation movement

Fundamentally, I would turn it into a 5 day rotation and do abs every other day. So:

Legs + biceps (+ forearm) + abs
Chest + tri's
Back + abs
Shoulders / traps
Off
Repeat

The overall idea is to tone back the volume and increase frequency.

This post was edited by HyphyIll on Nov 25 2018 06:12pm

Could you give a little example on what you mean when you say pull my chest volume ?

I will def give deadlifts a try first and abs every other day i always did them last because it takes a lot out of me for some reason.

Start light and work into it each week, so you're not depleted for the rest of the work out.

Instead of 20 sets for chest and tri I would aim for 12-15 sets on chest and 8-10 sets for triceps. This is especially true if you increase your frequency and do a 5 day rotation instead of 7 day.

Ohh okay i get what your saying
So like;
5x5 barbell
3x8 press
3x8 champ
3x8 fly

Decrease the amount of sets, but still do all the movements?

Precisely

Okay thanks very much for the advice!