critique my routine

[cman81]

Hey all, a little about me: 5'11'', 185lbs, 22yrs old, bf%(not sure, but more then i want) training for 4yrs.

Goals: to bulk(about 205 210lbs)

I have been training for a little over 4yrs now and find that i have hit a plateau, not quite sure if its from overtraining, my diets good, and i get the rest i need. I have some gear ready to go, but i am trying to get as close to my natural peak, and also still doing research. I currently do supplement, high protein w-gainer, creatine, glutamine, vitamins, ala. So before i hit up my cycle i want to make sure my training program is up to snuff( now i know you can't can't roll me out an elaborate training program, but at least if you can cover the basics.)
So this is my average routine:

Monday:

Chest-flat bench
-decline bench
-incline dumbell press
- flat flys

Abs, forearms, calves.


Tuesday:

bi's and tri's-dumbell preacher curls
-barbell curls
-hammer curls

-skull crushers
-tricep extensions
-cable pulldowns

Wednesday: off

Thursday:

Legs-squats
-leg extensions
-leg curls
-leg press

Abs, forearms, calves

Friday:

Back-seated pulldown
-seated rows
-close grip pulldowns
-side raises
-back extensions

Saturday:

Shoulders-shoulder press(barbell)
-side raises
-pull-ups
-shrugs

Abs, forearms, calves.


That is just a quick idea of my weekly routine, i switch up different variations of most excersices and ussualy swtich it up every few weeks, i usually hit 3sets, anywhere from 8-12 reps. My legs i usually hammer 5sets from 5-12 reps. every once in a while i will do a week of just negatives. And haven't really done the cardio thing much. I am an extremely hard gainer so the bf% is quite easy to lose, but also hard to gain and keep the muscle. Anyway input would be awesome rip it all apart rebuild it whatever , let me know. Thanks guys

 

[performance_issues]

i might switch tuesday and friday or just train back with shoulders makes more sense that way but definetly switch tuesday with something else for myself i dont like the idea of training two bodypart 2 days in a row which you are doing if your doing bench press monday and training tris tuesday other than that looks good except of course you could do deadlifts

 

[cman81]

good point PI, i will take that advice

 

[hornedfrogs07]

I'd definitely switch tuesday and friday workouts, if for no other reason than that you're hitting triceps two days in a row, with the compound chest movements on monday, and then the direct work on tuesday. I'd also be sure to add deadlifts on the back workout (believe me. I just added them into my routine a month ago, and I've seen better results in this month than in the 6 before it) and possibly cut the number of sets per exercise on legs from 5 per lift to 3-4, and add SLDL's on leg day to get the hamstrings. Rep range looks nice though. Also, be sure that your shoulders are completely recovered from saturday before you do your chest workout on monday; that could be a possible source of overtraining due to the nature of those compound movements.

 

[cman81]

thanks for the info, anymore?

 

[performance_issues]

you could do
chest on monday
tuesday back with deads and pulldowns
wednesday - rest
thursday - combine arms with shoulders just do 2 excersises for each body part and no more than 3 sets for each exercise
friday - legs

and take the weekend off

 

[tednatas]

i definatly would not do triceps the day after chest.