What would you add/remove/change in my program?

[benz]

Chest
1.- barbell bench press - 12/12/12/10
2.- barbell incline bench press - 12/12/12/10
3.- decline dumbbell bench press - 12/12/12/10
4.- cable crossover - 15/15/12/12

Shoulders/Trap
1.- behind the neck bench press (smith) - 12/12/10/10
2.- side lateral raise - 12/12/10/10
3.- front dumbbell raise - 12/12/10/10
3.- seated dumbbell press - 12/12/10/10
4.- seated bent over rear delt fly - 12/12/10/10
5.- dumbbell shrug - 20/20/20/20

Biceps/Triceps
1.- barbell curl - 12/12/12/12
2.- dumbbell alternate bicep curl - 12/12/10/10
3.- overhead cable curl - 12/12/10/10
4.- drag curl - 12/12/12/12
5.- ez bar tricep extension - 12/12/12/12 (but thinking to replace it with close grip bench press since i think i have "tennis elbow" problem)
6.- triceps pushdown - 12/12/10/10
7.- tricep dummbell kickback - 12/12/10/10
8.- one arm dumbbell tricep extension - 12/12/12/12

Back
1.- Pullups - 10/10/10/10
2.- wide grip pulldowns behind the neck - 12/12/10/10
3.- wide grip lat pulldown - 12/12/10/10
4.- one arm dumbbell row - 12/12/10/10
5.- hyperextensions - 15/15/15/15

Legs
1.- barbbell squat - 15/15/12/12
2.- leg press - 12/12/12/12
3.- leg extensions - 12/12/12/12
4.- lying leg curls - 12/12/10/10

Abs
1.- crunches - 20/20/20/20
2.- decline crunch - 20/20/20/20
3.- hanging leg raise - 15/15/15/15

My stats -> 12% bf, 1,80 meters, 86kg and i try to eat "ok" but since im a business man, its kinda hard

Any recommendation is welcome

[Cap]

Chest
1.- barbell bench press - 12/12/12/10
2.- barbell incline bench press - 12/12/12/10
3.- decline dumbbell bench press - 12/12/12/10
4.- cable crossover - 15/15/12/12

Shoulders/Trap
1.- behind the neck bench press (smith) - 12/12/10/10
2.- side lateral raise - 12/12/10/10
3.- front dumbbell raise - 12/12/10/10
3.- seated dumbbell press - 12/12/10/10
4.- seated bent over rear delt fly - 12/12/10/10
5.- dumbbell shrug - 20/20/20/20

Biceps/Triceps
1.- barbell curl - 12/12/12/12
2.- dumbbell alternate bicep curl - 12/12/10/10
3.- overhead cable curl - 12/12/10/10
4.- drag curl - 12/12/12/12
5.- ez bar tricep extension - 12/12/12/12 (but thinking to replace it with close grip bench press since i think i have "tennis elbow" problem)
6.- triceps pushdown - 12/12/10/10
7.- tricep dummbell kickback - 12/12/10/10
8.- one arm dumbbell tricep extension - 12/12/12/12

Back
1.- Pullups - 10/10/10/10
2.- wide grip pulldowns behind the neck - 12/12/10/10
3.- wide grip lat pulldown - 12/12/10/10 I would pick one of these pulldown movements and then exchange the other for another rowing movement
4.- one arm dumbbell row - 12/12/10/10
5.- hyperextensions - 15/15/15/15

Legs
1.- barbbell squat - 15/15/12/12
2.- leg press - 12/12/12/12
3.- leg extensions - 12/12/12/12
4.- lying leg curls - 12/12/10/10  I would add more hamstring work

Abs
1.- crunches - 20/20/20/20
2.- decline crunch - 20/20/20/20
3.- hanging leg raise - 15/15/15/15

My stats -> 12% bf, 1,80 meters, 86kg and i try to eat "ok" but since im a business man, its kinda hard

Any recommendation is welcome

[benz]

Thank you man. Anybody else is welcome to help

[webcake]

Chest
1.- barbell bench press - 12/12/12/10
2.- barbell incline bench press - 12/12/12/10
3.- decline dumbbell bench press - 12/12/12/10
4.- cable crossover - 15/15/12/12

Shoulders/Trap
1.- behind the neck bench press (smith) - 12/12/10/10
2.- side lateral raise - 12/12/10/10
3.- front dumbbell raise - 12/12/10/10
3.- seated dumbbell press - 12/12/10/10
4.- seated bent over rear delt fly - 12/12/10/10
5.- dumbbell shrug - 20/20/20/20

Biceps/Triceps
1.- barbell curl - 12/12/12/12
2.- dumbbell alternate bicep curl - 12/12/10/10
3.- overhead cable curl - 12/12/10/10
4.- drag curl - 12/12/12/12
5.- ez bar tricep extension - 12/12/12/12 (but thinking to replace it with close grip bench press since i think i have "tennis elbow" problem)
6.- triceps pushdown - 12/12/10/10
7.- tricep dummbell kickback - 12/12/10/10
8.- one arm dumbbell tricep extension - 12/12/12/12

Back
1.- Pullups - 10/10/10/10
2.- wide grip pulldowns behind the neck - 12/12/10/10
3.- wide grip lat pulldown - 12/12/10/10
4.- one arm dumbbell row - 12/12/10/10
5.- hyperextensions - 15/15/15/15

Legs
1.- barbbell squat - 15/15/12/12
2.- leg press - 12/12/12/12
3.- leg extensions - 12/12/12/12
4.- lying leg curls - 12/12/10/10
Add stiff legged deadlifts or maybe seated leg curls.

Abs
1.- crunches - 20/20/20/20
2.- decline crunch - 20/20/20/20
3.- hanging leg raise - 15/15/15/15

My stats -> 12% bf, 1,80 meters, 86kg and i try to eat "ok" but since im a business man, its kinda hard

Any recommendation is welcome

Seems like a lot of sets/exercises per bodypart. Still, if you find it works, then keep goin at it. But if you want, maybe drop a set from each exercise or totally get rid of one exercise per bodypart.

[Bluto]

for chest i wouldnt do decline. if you get good result from benching stick with it, otherwise i would replace with dumbbell presses or at least alter between them, maybe bench one workout, dumbbells the next.
might wanna add a fly movement.

for shoulders you added '3' twice so thats 5 movements, a little much depending where you put your shoulder workout. if you do it along with chest you involve shoulders a lot. mgiht wanna cut an excerise there. i prefer presses to the front rather than the back.

close grip for triceps might be a good idea as its more of a power movement that might be needed to build big triceps. i would also exchange 3 or 4 for hammercurls for biceps as it hits biceps differently and also works the forearms.

if you do pullups wide, might want to do one of the lat pulldowns closer by using a v-bar for example so you get both wide and closer grip in the same workout to cover it all.

i agree that you need to work the hams too, might wanna add an exercise there, or maybe every now and then start your leg workout with hamstrings. also add calves standing and seated.

[benz]

Seems like a lot of sets/exercises per bodypart. Still, if you find it works, then keep goin at it. But if you want, maybe drop a set from each exercise or totally get rid of one exercise per bodypart.

Do you think it would probably end overtraining me?

[benz]

for chest i wouldnt do decline. if you get good result from benching stick with it, otherwise i would replace with dumbbell presses or at least alter between them, maybe bench one workout, dumbbells the next.
might wanna add a fly movement.

for shoulders you added '3' twice so thats 5 movements, a little much depending where you put your shoulder workout. if you do it along with chest you involve shoulders a lot. mgiht wanna cut an excerise there. i prefer presses to the front rather than the back.

close grip for triceps might be a good idea as its more of a power movement that might be needed to build big triceps. i would also exchange 3 or 4 for hammercurls for biceps as it hits biceps differently and also works the forearms.

if you do pullups wide, might want to do one of the lat pulldowns closer by using a v-bar for example so you get both wide and closer grip in the same workout to cover it all.

i agree that you need to work the hams too, might wanna add an exercise there, or maybe every now and then start your leg workout with hamstrings. also add calves standing and seated.

Thank you man, im gonna have in mind your advice.

[slaveboy1980]

Chest
1.- barbell bench press - 12/12/12/10
2.- barbell incline bench press - 12/12/12/10
3.- decline dumbbell bench press - 12/12/12/104.- cable crossover - 15/15/12/12

Shoulders/Trap
1.- behind the neck bench press (smith) - 12/12/10/10
2.- side lateral raise - 12/12/10/10
3.- front dumbbell raise - 12/12/10/10
3.- seated dumbbell press - 12/12/10/104.- seated bent over rear delt fly - 12/12/10/10
5.- dumbbell shrug - 20/20/20/20

Biceps/Triceps
1.- barbell curl - 12/12/12/12
2.- dumbbell alternate bicep curl - 12/12/10/10
3.- overhead cable curl - 12/12/10/10
4.- drag curl - 12/12/12/12
5.- ez bar tricep extension - 12/12/12/12 (but thinking to replace it with close grip bench press since i think i have "tennis elbow" problem)
6.- triceps pushdown - 12/12/10/10
7.- tricep dummbell kickback - 12/12/10/10
8.- one arm dumbbell tricep extension - 12/12/12/12

Back
1.- Pullups - 10/10/10/10
2.- wide grip pulldowns behind the neck - 12/12/10/10
3.- wide grip lat pulldown - 12/12/10/10
4.- one arm dumbbell row - 12/12/10/10
5.- hyperextensions - 15/15/15/15

Legs
1.- barbbell squat - 15/15/12/12
2.- leg press - 12/12/12/12
3.- leg extensions - 12/12/12/12
4.- lying leg curls - 12/12/10/10

Abs
1.- crunches - 20/20/20/20
2.- decline crunch - 20/20/20/20
3.- hanging leg raise - 15/15/15/15

My stats -> 12% bf, 1,80 meters, 86kg and i try to eat "ok" but since im a business man, its kinda hard

Any recommendation is welcome

i would also recommend you to add deadlifts or some exercise for your "posterior chain" and change a few exercises.

[benz]

I hate deadlifts so much man, but i guess its the way to go

[PANDAEMONIUM]

benz, I'm far from a HITer but I'd recommend dropping your amount of reps by half across the board.  Everybody is different, but in general I think you'll find that you can get the same amount of muscle growth/strength gains from doing less volume than you're doing, provided of course that you keep the intensity at a good level.  Try to save your joints as much as possible.  The more wear and tear you put on them now (and tons of volume week in and week out will do that), the more you'll pay for it later in life.  Moderation is key.

[slaveboy1980]

benz, I'm far from a HITer but I'd recommend dropping your amount of reps by half across the board.  Everybody is different, but in general I think you'll find that you can get the same amount of muscle growth/strength gains from doing less volume than you're doing, provided of course that you keep the intensity at a good level.  Try to save your joints as much as possible.  The more wear and tear you put on them now (and tons of volume week in and week out will do that), the more you'll pay for it later in life.  Moderation is key.

yup....to be honest i think 6-9 (per week!!) sets is enough for any muscle group!

[NoCalBbEr]

deads are a most do for any training to add size on. it works the whole body

[benz]

benz, I'm far from a HITer but I'd recommend dropping your amount of reps by half across the board.  Everybody is different, but in general I think you'll find that you can get the same amount of muscle growth/strength gains from doing less volume than you're doing, provided of course that you keep the intensity at a good level.  Try to save your joints as much as possible.  The more wear and tear you put on them now (and tons of volume week in and week out will do that), the more you'll pay for it later in life.  Moderation is key.

Do you really think its too much reps? For example take a look at chest, 4 exercises, 4 sets for each one. Honestly it doesnt look too much, but if so, what would you recommend me then? 4 exercises, 4 sets for each one and 8-10 reps ?

[PANDAEMONIUM]

Do you really think its too much reps? For example take a look at chest, 4 exercises, 4 sets for each one. Honestly it doesnt look too much, but if so, what would you recommend me then? 4 exercises, 4 sets for each one and 8-10 reps ?

It's hard to give a hard and fast figure, because everybody's different.  But maybe go for no more than 100 reps (if even that): this includes ALL reps for all exercizes for a given muscle group.  I think you could even go way lower than 100 provided you keep intensity high enough.

Another thought.  Rather than go with a set rep scheme and volume EVERY week, you could periodize your training, so that you constantly keep your CNS and muscles guessing.

Also, if I were you I'd cut out a lot of those isolation exercizes.  Try focussing on compound movements (squat, DL, BP, cleans, etc.) and then throw in a couple hard sets of isolation exercizes for each muscle group.  I've seen lots of people in the gym, especially teenagers and middle aged guys, head straight for the cable crossovers and do 10 sets on those and then call it a night for upper body.  IMO, if you want a solid physique, you have to prioritize and make the compounds the focus of your routine.

[benz]

thank you for that great advice, i'll consider it.

[webcake]

Do you think it would probably end overtraining me?

Its hard to say just due to the fact that everyone responds differently to training. When i 1st started, i only did 2 exercises per bodypart. Focus on the basic compound movements and you should notice some size/strength gains in time.  Example;

Chest- flat and incline bench
Back- Pull downs/ups and a rowing movement of some sort.
Legs- Squats and leg press

etc etc

Its up to you. Unfortunately with weight training, YOU have to be the one to try certain things for months at a time just to see if they work for you. Good luck bro.

[Bluto]

i bet youre confused now

[benz]

i bet youre confused now

Actually bluto i'm not, because all i see are good advices including yours, and thats what you expect in a nice forum like getbig. I hope i can take some pics of me and put them here.

cheers

[Bluto]

Actually bluto i'm not, because all i see are good advices including yours, and thats what you expect in a nice forum like getbig. I hope i can take some pics of me and put them here.

cheers

good to hear