Does my training split work well?

[roidballa]

Here is my traning split, I was wondering if there is any problem with it,if so could you please help me correct it.My goal is to bulk up,im trying to go from 140 pounds to 205 for now,and Im 5'5''.This is my first time im training seriously,so anything that could help would be greatly appreated.
Day One
Back
Biceps
Forearms



Day Two
Traps
Deltoids
Abs


Day Three
Chest
Triceps


Day Four
Quadriceps
Hamstrings
Calves
Gluts

Day Five
Traps
Deltoids

Day Six
Chest
Triceps

Day seven
Off

chest workouts Reps Sets
incline dumbbell press 10-12 2-3
bench press 10-12 2-3
flat dumbbell flies 10-12 2-3

Shoulders Workouts
Machine Overhead Press 10-15 5
Dumbbell Upright Row 10-15 5
One-Arm Lateral Raise 12-15 4
Bent-over Lateral Raise 8-12 3
Nautilus Row 10-15 3

Tricep workouts
close-grip bench press 6-10 2-3
Triceps cable press downs 6-10 2-3
Dips 15

Abs workouts
Swiss Ball Weighted Crunches 8-10 3
Swiss Ball Reverse Crunches 8-10 3
Hanging Leg Raises
Full Contact Twists 15-20 1-3
Cable Side Crunches 12-15 3

Traps workouts
Front Barbell Shrug 4-15 4
Upright Row 4-15 4
Beind-the-back Barbell shrug 4-15 3
Dumbbell Shrug 4-15 3

Back workouts
Reverse Grip barbell row 6-8 2
One arm Dumbell row 12 1
Seated cable row 8 1
Machinepulldown 12 1

Bicepts workouts
inclined seated curls 10-15 3
cable curls 10-15 3
concentration curls 10-15 3

Forearms workouts
Behind-the-Back Barbell wrist curl 10-15 3
Dual Hammer wrist curl 12-20 2
Dual Reverse-Grip wrist curl 12-20 2

Quadriceps
Leg extension 12-15 4-5
Leg press 10-12 4
Squat 10 4

Hamstrings
Leg Curl 10-12 4
Stiff-Legged DeadLift 12 1

Calves
standing calf raises 15-12-12-12 4
seated calf raises 15-12-12-12 4

Gluts
Smith-Machine Reverse Lunge 25 4
step-up 25 4
Side Lunge 25 4
Back Extension 25 4
Lying Leg curl With Hip Extension 25 4

 

[pullinbig]

depends on the rep/set range and other variables not listed. like movements and such.

the split will work but you may wanna make sure you got 72 hours between legs and back. traps is normally on back day as well in my eyes.

 

[gottabadrash]

try doing legs atleast 3 days b4 back i made that mistake ONCE... otherwise i cant give you anymore advice cuz i dont know your exercises and sets and reps etc

 

[luquillo78]

I have a simliar routine. Are you doing biceps before back? I prefer to do back first and biceps at the end. I also split shoulders to another day, but in general your routine looks ok.

 

[Chaz B]

whats the big deal with makin sure back and legs are 72 hours apart? i don't understand that. thanks

 

[blackjack]

whats the big deal with makin sure back and legs are 72 hours apart? i don't understand that. thanks

assuming you do deadlifts on back day and squats on leg day, both of these exercises put alot of stress on the lower back, hams, and glutes. so if you do legs on monday, chances are your low back, hams, and glutes will be sore for a day or so, if you do back tues. or wed. this soreness will interfere with getting a good workout. also you can overtrain and stagnate your progress.

 

[Behemoth]

You can have trouble with squats and deads in the same day, but you won't necessarily. When I was doing HST, I did squats and deads in the same day, 3 days a week without any problems. It depends on what you can handle.

 

[roidballa]

I've updated my information above so please feel free to help out again

 

[Chaz B]

i always did back on tues which did include deads and then legs on thurs. i'm usually just a little sore, but i thought i was being a pussy and just tried to over look it. guess i'll have to seperate the two workouts a little more.

 

[pullinbig]

i do pressing movements for legs on monday and back and hams on thursday