i know i'm over training that hinders my muscle gains although i'm an endomorph i am supposed to make gains fast
this is my routine any body can help me with an idea for a best way to a4-5 days split ???

day1 chest
4sets flat bar bench press 8-10 reps
3 sets flat dumbell press 6-8 reps
3 sets inclined bar press 8-10
3 sets inclined dumbell press 8-10
2 sets cable flyes 12-15reps

day2 back

4 sets wide grip lat pulldowns(cable) 10-12 reps
4 sets cable rows 8-10 reps
3 sets barbell bent over barbell row 8-10 reps
3 sets one arm dumbbell row 8-10 reps
3 sets reverse grip pull down 10-12 reps

day 3 rest

day 4 shoulders
4 sets seated barbell raises behind the neck
3 sets dumbell seated press
4 sets front raises
4 sets lateral side raises
4 sets rear bent-over lateral raises
3 sets dumbell shrugs

day5 arms

3 barbell curls 6-8 reps

3 setsalternating dumbell curls 6-10 reps
3 sets two arms high cable curl (sometimes with dumbbells 8-10 reps)
2 sets hammer curls


3 sets french dumbbell over head extensions 8-10 reps
3 sets skull crushers 8-10 reps
3 sets cables push downs 12-15 reps
3 sets kick backs 10-12 reps


4 sets squats 15-20 reps
4 sets hack squats 12-15 reps
4 sets seated calves pushes
4 sets dead lifts (hamstrings)

day 7 rest
i do abs and lower back occassionaly
cardio 4-5 days per week to cut (workout lasts maximum 45 minutes)

i'm 172 cm height 79kg weight

pls send me ur workouts and tell me what's wrong with what i'm doing what's the best number of sets per body part and what's the best 4-5 days split? (i've got lots of energy i can't sit a lot without going to the gym so i don't believe in 3 days splits)