pointers on my workout please

[0nyx]

hey ,

for a while now i have been using a 3-day a week routine.

mon - chest/biceps

wed - legs

fri - back shoulders.

i have a lot of trouble putting on poundage, even when i try to keep my diet on track. its a pain in the ass.



i am looking for a new workout..
please critique new workout. i am trying to put on a lot of mass.. please give any tips you can

i am looking to do each bodypart 2 times a week now, instead of just once. hopefully this will work out.

mon - chest / tris / shuolders (in this order)
tues - legs/back / bis /forearms) (in this order)

wed - rest /abs

thurs same as mon
fri same as tues

for chest i was thinking :

bb press or db press 3 sets - 8/6/4reps
incline bb/db press 3 sets 8/6/4
weighted dips - 4 sets to failure
flies - 2 sets 12/10

shoulders -
military press - 3 sets 8/6/4
lateral raises - super setting 3 sets.
real delt machine - 3 sets (4get name of it)

tris -
pulldowns 3 sets 6-10
skullcrushers 2 sets 6-8
can't think of another excersie that would increase size a lot ( my left is lacking behind my right in size.

legs -
squats 4 sets 10,8,6,4
leg press 2 sets 6,4
leg extensions 3 sets 10,8,6
leg curls 3 sets 10,8,6

back -
deadlifts 3 sets 8/6/4
bent over rows 3 sets 8/6/4
lat pull down 2 sets 8,6
seated rows 2 sets 8/6

biceps -
bb curl 3 sets 8/6/4
cable curls 3 sets 10/8/6
concentrated curls 10/8/6
(my right bicep peaks higher than my left )

 

[0nyx]

i know there are tons of smart people on this site..

there has to be someone that can help

5 views aint helping much either

 

[hornedfrogs07]

New WO looks much, much better than the first in the diversity of exercises and the rep ranges. Only thing I'd suggest is to split it up better, such as: instead of working on a 2 day split, repeating it twice a week, change that to a 3 day split repeating it twice a week (give legs their own day) for a VERY short time, and then go to a 4 or 5 day split, hitting each muscle directly only one time per week. Otherwise, it looks good.

 

[0nyx]

thanks for the reply.

when u say 4 or 5 day split u mean like

mon- chest
tues - back
wed -legs
thurs - arms
fri - shoulders>??

something along those lines.. or am i reading it wrong?

 

[0nyx]

anyone have any modifaications or opinions on my excersises / setting/ reps??

anything lol

 

[slobberknocker]

Mass requires calories. You need to eat more. It really is that simple.

 

[hornedfrogs07]

thanks for the reply.

when u say 4 or 5 day split u mean like

mon- chest
tues - back
wed -legs
thurs - arms
fri - shoulders>??

something along those lines.. or am i reading it wrong?

Yeah, something along those lines, but just be sure you get enough rest between bodyparts. The arms and shoulders on consecutive days COULD be a source of overtraining, IMO.

 

[0nyx]

GREAT. thanks for your help

 

[hornedfrogs07]

Anytime bro. PM me if you need any more info.