talk to me about my work out

[laser16]

Background: Lifted for about a year straight two years ago doing a bodybuilding type program. Went from 6’3’’ 170lbs to about 210lbs. Lifted on and off for the year after that
and then pretty much got no exercise for about a year. I have been doing the following program for about 12 weeks now. I mix things up every 3-4 weeks but this is the basic program.

Also starting out I was about 215lbs I dropped down to about 195 after week 5 (I was doing a lot of cardio and eating really carefully.) I am now about 205 and can kind of see a six pack but I have no idea what my body fat percentage is or was at any point. Still eating well but just eating a lot more then at the beginning. At week 1 I finished my heavy set of Bench at 135 my squats at 145 and dead lifts at 185. Last week I finished my bench at 215 my squats at 255 and dead lifts at 285. My goal is to get a six pack, get stronger and have fun exercising. I would also like to be in the gym 5 days a week. Is there a good way to do this without overtraining?

Program:

Day1

Squat 5x5

Romanian dead lift 4x5

Hack Squat 3x5, 2x10

Calf raises 3x10

Day2

Bench 5x5

Incline dumbbell bench press 4x5

Incline dumbbell fly 3x8

Dips the goal is 3x10 and once I get that start weighting them

Day3

Pull ups same as dips once I get 3x10 start weighting them

Bent over rows deadweighting between reps 5x5

t-bar row 4x5

Barbell bicep curl 3x8
Cable bicep curl 3x10

Day4

Deadlift 5x5

Leg press 4x5, 2x10

Calf raises 3x10

Ab workout

Day 5

Standing shoulder press or military press whatever its called 5x5

Lateral raises 3x8

Two rotator cuff exercises I am supposed to do to help with an old shoulder injury

Heavy triceps exercise 3x8

Cable triceps 3x10


Right now for cardio I just have been playing ice hockey twice a week. I have also never spent more then one hour on any of these workouts so I think that’s good.