This is my new training for a couple months

Day 1 Legs

Squat 3x6
Leg Press 3x12
Lying Leg Curl 4x12
Seated Leg Curl 4x8

Day 2 Chest

Incline Dumbell Press 3x15
Incline BarBell Press 3x10
Dips 3x12
DumBell Flyes 2x10 ( incline)
2x10 ( Flat )

Day 3 Off

Day 4 Back Training

Good Morning 3x10
Seated Cable Rows 4x12
Lat Pull 4x15
Bent Over Rows 4x12
One arm standing Cable Row 3x12

Day 5 Shoulder

Side Dumbell Lat 4x10
Front Dumbell Lat 4x10
Barbell Press 4x12
Bent Over Raise Delt 4x10
Upright Rows 15,12,10

Day 6 OFF

Day 7 Tricep & Bicep

Barbell curl 15,12,10,8
Seated Incline Dumbell Curl15,12,10,8
Tricep PushDown 15,12,10,8
Lying Tricep Extension 15,12,10,8
Preacher Curl 4x10
Close-grip bench press 4x10

wheres the front squats,deadlift,stiff deads. I would consider adding those into your routine. What routine were you doing before this one?

Why do you have two incline presses?

Where are your deadlifts?

Why are you devoting an entire workout to two small muscles that you load much more effectively in two other workouts?

Go read the articles.

Id also suggest the BB work prior to the DB work move that LOAD then hit the DB work maybe flat BB the hit that incline DB

It would be a good idea to add a LARGE type move for the hams and glute like the others said like a DL of some sort you could do it on back day but you do have the GMs so maybe rotate them in some time DLs are great I Love them and will always do them but that doesnt mean you MUST do them.

shoulder day Id think about a BIG move like an OH press even heavy push pressing

all in all not a horrid plan IMO not my cup of tea but what are your goals?? Its also a shit ton of volume fear not upping the loads a bit on some bigger moves and going into the 5 rep range etc. then come back to the higher volume on the smaller more direct work.


i do the deadlift one time by month i dont a very good lower back

sorry for my english

Weak lower back?

Deadlift more often, not less.

Stop making excuses as to why you cant do something and just do it.