What do you think of my new 6 week routine?

[caladin]

DAY 1

CHEST
Supine Dumbbell Fly’s 3x8
Supine Dumbbell/Barbell Bench Press 5x5

TRICEPS
Weighted Dips 2 x Failure
Incline Bench Overhead Press Downs 3x8


+++++++++++++++++
DAY 3

LOWER BACK
Dead lifts 8x3

UPPPER BACK
Pull-ups/ Seated Wide-Grip Pull-downs 4x8
Bent over Rows/ Seated Low Pulley Rows 4x8

BICEPS
Seated Incline Dumbbell Curls 3x8
Standing Barbell Curls 3x8

+++++++++++++++++++
DAY 5

SHOULDERS
Standing Dumbbell/ Leaning Cable Side Lateral Raises 2x8
Dumbbell/ Barbell Presses 4x8
Side-Lying Dumbbell Rear Deltoid Raise 3x8

ROTOR CUFF
Roll-Over 1x50
Shoulder Horn 1x25

QUADS
Squats / Front Squats 8x3 or 5x5
Lunges 2x10

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In relation I do GPP on day 2 and Day 4 (Tire flips, sled pull, saand bag carry) and on day 6 Raquetball

 

[gottabadrash]

why do shoulders on another day aside from chest?

 

[caladin]

Im pretty burnt out after chest on my upper frame. Like to have a day where I can hit shoulders hard.

 

[joshbeam1]

do chest/shoulders/tris back/bis squats
On squat day try adding some hack squats. Make sure u're going WAY below parallel on your other squats. Will help out alot.
Luck

 

[IFBBPro]

do chest/shoulders/tris back/bis squats
On squat day try adding some hack squats. Make sure u're going WAY below parallel on your other squats. Will help out alot.
Luck

If you can do this split, I admire you. This workout is AT LEAST 1h 30min. Thats long for me, especially considering I dont use steroids. After one hour, my workout isnt so intense and I dont have strength, and without strength there is no motivation. But if I am on gear, I ll try this split.

 

[joshbeam1]

If you can do this split, I admire you. This workout is AT LEAST 1h 30min. Thats long for me, especially considering I dont use steroids. After one hour, my workout isnt so intense and I dont have strength, and without strength there is no motivation. But if I am on gear, I ll try this split.

I do that split w/o gear. Shoulders get hit pretty hard when doing chest(especially incline) so all i really do anymore for shoulders is rear delt work and maybe throw in some lat. raises or arnold presses, but for the most part I let my front delts get hit when i do chest and just worry about the rear delts. Thats all you really need.
Its counterproductive to be in the gym more then 1.5 hrs. I'm usually in there 1-1.5hrs. Usually i try and keep it at lhr but chest and back days are a bit longer.

 

[dude]

I think you might want to add in some calf work. It may not be your focus right now but at least perform some maintenance work while you focus on other muscles. Also, what is your goal with this program. Are you targeted a lagging bodypart?

 

[blackbeard]

If you can do this split, I admire you. This workout is AT LEAST 1h 30min. Thats long for me, especially considering I dont use steroids. After one hour, my workout isnt so intense and I dont have strength, and without strength there is no motivation. But if I am on gear, I ll try this split.

it makes way more sense to hit chest/delts/tris in one workout

stop reading muscle and fiction that says you need to work off a 5 day split..people oin drugs dont even grow off a shitty routine like that..

granted if you can overhead press the 120 DB's for 10 reps you most likely wont be able to hit those after doing chest..

most people dont realize they hit delts/tris when they do chest ten have another day for delts whichj also hits the tris again as well...and many people work chest 2x week..so inactuality you are hitting those muscles every day you lift..sounds pretty F'd up to me..and some wonder why they see no growth/strength..

I have a few younger kids that ask me for advice but they just dont want to listen..they hit chest 2x week..these 2 kids are 150 soaking wet and they keep asking why their bench hasnt moved in 12 months????

 

[joshbeam1]

it makes way more sense to hit chest/delts/tris in one workout

stop reading muscle and fiction that says you need to work off a 5 day split..people oin drugs dont even grow off a shitty routine like that..

granted if you can overhead press the 120 DB's for 10 reps you most likely wont be able to hit those after doing chest..

most people dont realize they hit delts/tris when they do chest ten have another day for delts whichj also hits the tris again as well...and many people work chest 2x week..so inactuality you are hitting those muscles every day you lift..sounds pretty F'd up to me..and some wonder why they see no growth/strength..

I have a few younger kids that ask me for advice but they just dont want to listen..they hit chest 2x week..these 2 kids are 150 soaking wet and they keep asking why their bench hasnt moved in 12 months????

COuldn't agree more.

 

[IFBBPro]

Then you are saying that my workout routine is bad?

Monday -> chest 45min
Tuesday -> legs, calves 45min
Wed. OFF
Thur. -> back 60min
Fri. -> shoulders, arms 75min
Sut. -> trapezius, calves, stomach, back extension 30min
Sun. OFF

After 50-60min spent in the gym, level of cortisol is raising, thats why I keep my workout about one hour but really intense.
I do many compounds (bench, squat, deadlift, military) and I am really satisfied with this program. I cant see how some people can train without doing military press. There is no bench which can hit shoulders so hard as military press.

 

[joshbeam1]

Then you are saying that my workout routine is bad?

Monday -> chest 45min
Tuesday -> legs, calves 45min
Wed. OFF
Thur. -> back 60min
Fri. -> shoulders, arms 75min
Sut. -> trapezius, calves, stomach, back extension 30min
Sun. OFF

After 50-60min spent in the gym, level of cortisol is raising, thats why I keep my workout about one hour but really intense.
I do many compounds (bench, squat, deadlift, military) and I am really satisfied with this program. I cant see how some people can train without doing military press. There is no bench which can hit shoulders so hard as military press.

So let me get this straight...u're working your bis,tris, shoulders and your back 2 x per wk , working out 5 days a wk and telling me u'd have to be on gear to do my 3 day split?!?! I dont' get it. Obviously, you prob. haven't lifted many years and read alot of muscle mags that feed you a bunch of shit. If you wanna keep doing your program go right ahead. If you wanna listen to some knowledged advise and try a program that will add strenght and size try a 3 or 4 day split. Should be doing your back workout when you do deadlifts, essetially right now your hitting your back when u do deads and youre hitting it again when you do your back workout. Same w/the chest/shoulders/tris. But if ya wanna overtrain yourself its your call. Eventually you'll figure it out.

 

[caladin]

Ok so based on your advice...

DAY 1

CHEST
Supine Dumbbell Fly’s 3x8
Supine Dumbbell/Barbell Bench Press 5x5

SHOULDERS
Standing Dumbbell/ Leaning Cable Side Lateral Raises 2x8
Dumbbell/ Barbell Presses 4x8
Side-Lying Dumbbell Rear Deltoid Raise 3x8

ROTOR CUFF
Roll-Over 1x50
Shoulder Horn 1x25

TRICEPS
Weighted Dips 2 x Failure
Incline Bench Overhead Press Downs 3x8

+++++++++++++++++
DAY 3

LOWER BACK
Dead lifts 8x3

UPPPER BACK
Pull-ups/ Seated Wide-Grip Pull-downs 4x8
Bent over Rows/ Seated Low Pulley Rows 4x8

BICEPS
Seated Incline Dumbbell Curls 3x8
Standing Barbell Curls 3x8

+++++++++++++++++++
DAY 5

QUADS
Squats / Front Squats 8x3 or 5x5
Lunges 2x10

Hamstrings XxX ? "Maybe Stiff legged Deads based on how lower back feels"

-----------

 

[IFBBPro]

So let me get this straight...u're working your bis,tris, shoulders and your back 2 x per wk , working out 5 days a wk and telling me u'd have to be on gear to do my 3 day split?!?! I dont' get it. Obviously, you prob. haven't lifted many years and read alot of muscle mags that feed you a bunch of shit. If you wanna keep doing your program go right ahead. If you wanna listen to some knowledged advise and try a program that will add strenght and size try a 3 or 4 day split. Should be doing your back workout when you do deadlifts, essetially right now your hitting your back when u do deads and youre hitting it again when you do your back workout. Same w/the chest/shoulders/tris. But if ya wanna overtrain yourself its your call. Eventually you'll figure it out.

I dont read muscle mags.. there is no need, and u got this wrong: I do back once a week, when I sad I work back, my first work is deadlift. So, I dont do it twice a week (back extension is just 2 sets and its not hardcore workout). And I have knowledge, I read a lot of books. Long time ago I worked similar 3day split -> chest, triceps, legs -> back, biceps, shoulders and I was getting mass so quickly. I was really amazed by the results, and you split has more logic than my previous. Well it seems I should try your split JoshBeam1 and see how it works for me. Thank you for advice. Good advices are always needed.

 

[joshbeam1]

I dont read muscle mags.. there is no need, and u got this wrong: I do back once a week, when I sad I work back, my first work is deadlift. So, I dont do it twice a week (back extension is just 2 sets and its not hardcore workout). And I have knowledge, I read a lot of books. Long time ago I worked similar 3day split -> chest, triceps, legs -> back, biceps, shoulders and I was getting mass so quickly. I was really amazed by the results, and you split has more logic than my previous. Well it seems I should try your split JoshBeam1 and see how it works for me. Thank you for advice. Good advices are always needed.

Good luck.