training split/ advice needed

[bigggdoggg]

This is a routine i like to do i wondered what everyone thinks about it and what can be changed, i always train for mass,and like 3x per week i know things can be changed, and input would help, thanks

monday-back bi's
seated rows 3x5
deadlifts 3x5
lats pull downs 3x5
standing bb curls 3x5
preacher curls 3x5

tue/ rest


wednesday-chest tris
incline bench 3x5-7
weighted dips 3x5
flat db 3x5
tri cep pushdowns 3x5
skull crusher 3x5

thursday rest


friday- shoulders/legs
squats- 3x5
leg press 3x8
leg curls 3x5
shoulder press 3x5
front/side raises 3x5
upright rows 3x5

 

[bigggdoggg]

just wondering what can be changed for the better

 

[hiphop]

maybe add some hammer curls at the end of bi workout and some close grip bench for your tri..really good for mass...

 

[bigggdoggg]

add those on top of what i already have?

 

[bigggdoggg]

i dont want to overtrain, i will be pushing as much weight as i can and increasing weeky if i can

 

[bigggdoggg]

any help?

 

[Suareezay]

volume is a little high for my liking, but frequency looks good.

I would personally train shoulders with chest/tris.

 

[bigggdoggg]

and just do leggs by itself?

 

[Suareezay]

and just do leggs by itself?

yezzir.

i like DC's training philosophy for legs (although in DC, bi's are done with legs, but since you would be training them on pull day, this part wouldnt apply.)

 

[bigggdoggg]

ok, but does the overall routine look ok, would u change sets,reps,anything

 

[Suareezay]

Overall yea it looks great and resembles how I train.

If i were to change anything, i would get rid of the redundant exercises like seated rows and deadlift. I would pick either rows or deadlifts for a given workout, do that movement 5x5, and focus on improving it from last times workout. Then next week I choose the other exercise to do in its place. Then on the third week come back to the original back thickness movement. Same goes for chest; pick either incline bench or DB bench, then do the other movement next week, etc. but thats just what i would do personally - you designed this for yourself, you know your recovery ability better than I.

 

[mattd46612]

Do you guys all stick to those exact exercises in the same order every time? i do this:
mon-chest/light tri
tues-back/light bi
wed- legs
thurs - shoulders
friday - heavy tri/bi (semi optional day)

But I always just go by feel for the day on my exercises. Usually 15 sets or so per area.

 

[hmlacrosse]

well right now im doing shoulders and legs twice a week....splitting the workouts up so i can concentrate on doing squats and presses for an hour, and do stiff legs and front squats with calves another. It may sound like i'm overtraining, but I just got back into it, and theres obviously bodyparts trailing. Do what you feel you need to improve on more, more often. If it turns into too much of a system your body is going to get used to it. A Plan is good, a long system isn't.

 

[bigggdoggg]

i dont fell like i get a pump doing that little of a workout but then i am so sore so well see how it goes