new rountine is this good or bad let me know thanks

[Fernando300]

okay here it is
monday chest & triceps
bench press 5 sets 165-175-185-195-205
skull crusher x3
tricep pushdown V barx3
flat dumbell press x3
cable rope overhead triceps x3
Incline dumbell press x3
tricep pushdown rope x3
incline bench press x3
seated tricep press x3
dips x3
cable crossovers x3

tuesday back & biceps
pull ups x5 20 each
v bar pull down x3
chin ups x4
lying T bar row x3
close grip chin ups x3
standing barbell curls x3
cable rows x3
dumbbell bicep curls x3
reverse grip bent over rows x3
overhead cable curl x3

wednesday-off

thursday legs and im gonna add abs
leg raise x3
hanging leg raise x3
plank 1:30
crunches x3
decline sit ups x3
plank 1:30
hack squat x5
sit ups x3
leg press x5
barbell squats x3
run stairs for 15 mins

friday shoulders & traps
military press seated x3
shrugs x3
lateral raise x3
dumbbell shoulder press x3
front arm raisex3
cable shrugs x3
reverse flyes x3
plate raise x3
upright rows x3
military press standing x3

saturday cardio and abs
run 1.5 miles trying to beat my time 10:13
leg raise x3
hanging leg raise x3
plank 1:30
crunches x3
decline sit ups x3
plank 1:30
sit ups x3

sunday off

alrite so what do you think about this new routiine good or bad? and will it help me achieve my goal to get bigger muscles become toned and lean well let me know what you think

 

[Perdido]

If the "x3" = 3 sets then you are doing way too much volume.
How long are you in the gym?

Check out Cowpimps suggestions for split routines in my signature. He has some good templates focusing on a variety of compound movements followed by accessory stuff that should get you in an out of the gym in about an hour.

 

[Fernando300]

i do 10-12 for each set and i stay about and hour maybe a little like 70-80 mins

 

[CaptainNapalm]

Dude you're doing 35 sets in one day which is more than double too many unless you're training with paper weights. You're training triceps on monday and tues? Bad idea. In general, in my opinion this looks all too complicated.

You say your goal is to get bigger muscles and become toned and lean. Unless you're in the anabolics section of this forum this goal is somewhat unrealistic. You should focus on one thing at a time in my opinion. If you're trying to get bigger muscles focus on just that and get the words "lean" out of your head for now. You can worry about cutting later. If on the other hand you're trying to get toned it will be very difficult for you to do so while increasing muscle size significantly. During cutting at best you're doing muscle size maintenance.

 

[Fernando300]

well im already pretty big i weigh 165 5'9 and how am i doing triceps on monday and tuesday im doing chest and triceps monday tuesday biceps and back but your rite maybe i should rest tuesday then do biceps and back wednesday. an is once a week good enough or twice a week an exactly what do you recommend i do then if this is to many sets

 

[CaptainNapalm]

I just hit a plateau on this program but since starting it 8 weeks ago my weight went up from 200 to 210, gained nearly an inch in my arms and strength improved significantly. I would recommend it. I found it to be very good for building muscle mass. How lean you look will depend on how you diet, not so much on how you train.

Day 1: Upper Body

Bench press (flat bench) - 2 sets, 6-12 reps/set
Bench press (incline) - 2 sets, 6-12 reps/set
Wide grip pull-ups (sometimes close grip I alternate)-3 sets, 6-10 reps/set
Barbell rows - 4 sets, 6-12 reps/set
Dips - 4 sets, 6-12 reps/set
*If I have energy at the end of the workout sometimes I do a quick two heavy sets of barbell curls. For chest I alternate where one day I will use barbell and next day dumbbells.

Day 2: REST

Day 3: Lower Body/ Shoulders

Squats - 4 sets, 8-15 reps/set
Deadlifts - 2 sets, 6-12 reps/set
Shoulder press - 3 sets, 6-12 reps/set
Power cleans - 1 set, 6-8 reps/set
*Every second "lower body / shoulder" workout day I will alternate where one day I will do 4 sets heavy squats and 2 lighters sets of dead lifts and the next lower body day I will do 4 heavy sets of deads and 2 lighter sets of squats.

Day 4: REST

Day 5: Repeat Cycle starting with Day 1