want some feedback on my workout

[hawkeye48]

Hey everyone! I just want to post up my normal workout and get some feedback. It has been doing really well for me so far but I want to see if there are things I can do better. Due to time and things I have read I spend no more then an hour in the gym a day, 5 days a week.

I am 35 years old.
5'7"
213 lbs
13% bf

My Main Goal is to stay in shape and bulk as much LBM as I can

Here is my routine:

Monday: Chest

Bench Press: x10/x8/x5/x2/x2
Decline Press: x10/x8/x5/x2/x2
Incline Press: x10/x8/x5/x2/x2
Cable Flies: x10/x8/x5/x2/x2
Dumbell Press: x5/x5/x5/x5
12 min - guerilla cardio


Tuesday: Legs

Deadlift: x10/x8/x5/x5
Swat: x10/x8/x5/x5
Hip Abductor: x10/x8/x5/x5
Hip Inductor: x10/x8/x5/x5
Calf Press: x10/x8/x5/x5



Weds: OFF



Thurs: Tri/Shoulders

Dumbell Shrugs: x10/x10/x10
Shoulder Flies: x10/x10/x10
Close Elbow Flies: x10/x10/x10
Cable Pulldowns: x10/x8/x5/x5
Skull Crushers: x10/x8/x5/x5
Dips: Max reps x3
12 min- guerilla cardio

Saturday: Biceps/Back

Dumbell Curls: x10/x8/x5/x5
Preacher Curls: x10/x8/x5/x5
Cable Rows: x10/x10/x10
Overhead Wide Pulldowns: x10/x10/x10
Bent Over Barbell Rows: x10/x8/x5/x5
Lower Back Press: x10/x8/x5/x5
12 min - guerilla cardio

Sunday: Abs

Crunches - Max rep x 3
Decline sit ups - Max rep x 3
Hanging Knee ups - Max rep x 3
12 min - guerilla cardio

Thanks for any input you guys might have.

[paul_22]

i would prefere to see the deadlift in the back workout and lat pull downs also .... do you not dumbell or barbell press on a shoulder day ?? other than that it looks good to go my friend how long you been doing this for?

[hawkeye48]

This specific workout I have been doing for about a year. I have had problems as my bench press goes up that I kept straining muscles in my left shoulder, so I stopped doing Dumbell shoulder presses and started working my rotary cuffs more with the should flies. That is why you do not see them in there. I have just been trying to cut down on my shoulder injuries by strengthing specific shoulder areas. But I am definately open to suggestions.

[killatiger18]

If you focus on a good bit of rear delt work that should kill a bunch of shoulder issues. IMO this is one of the most under rated body part specifically for shoulders and back besides legs. Try some lying reverse flies with a 2 second hold at the top.