Workout critique

[BIG PECS]

Im tired of doing the same thing over and over again and looking about the same. Well, not really but i want a workout that will make me expode.I use to train every body part once a week but now Im thinking about doing this:

For mass:
Chest: Monday

Flat bench 4-6 sets of 6
Incline 4 sets of 6-8
Decline 4 sets of 6-8
Shoulders: Monday
Military press 4 sets 6-8
Front raises 4 sets 6-8
Bent-over side lateral raise 4 sets 6-8
Triceps: Monday
Close-grip bench 4 sets 6-8
Weighted dips 4 sets of 6-8
Skull crushers 4 sets of 6-8

Back: Tuesday

Pull-ups 50 pull-ups
Seated cable rows 4 sets of 6-8
One arm db row 4 sets of 6-8
Biceps: Tuesday
Barbell curls 4 sets of 6-8
Preacher curls 4 sets of 6-8
Standing db curls 4 sets of 6-8
Traps: Tuesday
Barbell shrug 4 sets of 6-8
Forearms: Tuesday
Barbell curls 4 sets of 12
Reverse wrist curls 4 sets of 12

Legs:Wednesday

Squats 4 sets of 6-8
Leg press 4 sets of 6-8
Hack squats 4 sets 6-8
Leg ext 4 sets of 6-8

For Cuts

Chest: Thursday

Db press 4 sets of 12-15 (palms facing at top)
DB press 4 sets of 12-15 (palms facing at top)
Machine flyes 4 sets of 12-15
Cable crossovers 4 sets of 12-15

Shoulders : Thursday
Arnold press 4 sets of 12-15
Side laterals 4 sets of 12-15
One arm cross cable laterals 4 sets of 12-15
Upright rows 4 sets of 12-15

Triceps: Thursday

Cable pushdowns 4 sets of 12-15
One arm cable pulldowns 4 sets of 12-15
Kickbacks 4 sets of 12-15

Back: Friday

Lat pulldowns 4 sets of 12-15
Pullovers 4 sets of 12-15
One arm cable rows 4 sets of 12-15

Biceps: Friday

Ez curls 4 sets of 12-15
Incline curls 4 sets of 12-15
Hammer curls 4 sets of 12-15
Cable conc. curls $ sets of 12-15

Traps: Friday

Db shrugs 4 sets of 25

Forearms: Friday
Db curls 4 sets of 12-15
Reverse db curls 4 sets of 12-15

Legs: Saturday

Lunges 4 sets of the hallway
Leg ext 4 sets of 15-20
Hyperextensions 4 sets of 15-20

That's it, what do you think?

 

[bones93]

Here is what I would change or recommend....
For shoulders...take out the front raises as they will be hit well enough on your pressing movements. Also add in a rear pec dec or bent over rear laterals for rear delts
Triceps:...Exercise selection looks good but little too many sets IMO
maybe cut down to 9 sets as they are worked with chest also
Back....If you are looking for MASS add in dead lifts. I would take out the seated cale rows and add in a T-Bar row or BB row..SEATED CABLES ARE OK TO DO BUT NOT EVERY WORK OUT IF YOUR LOOKING FOR MASS.
bICEPS LOOK OK EXCEPT FOR A LITTLE TOO MUCH VOLUME..i LIKE 9 SETS FOR THESE ALSO

Legs....If you are looking to build mass I would suggest Squats,leg press and then maybe leg extension...For hamstrings add in hamstring curls and Stiff Leg Deads..
I would also say you are over training in my opinion by hitting everything 2 times a week.....Once you build the mass and diet down the "cuts" will come...All depends on your goals bro
Good luck and I hope this helps a bit

 

[Beast_19_301]

HOLY FUCK!!!!!!!!!!!!!!

U r gonna do chest, shoulders and triceps on the same day
Back and biceps on the same day

Seems pretty stupid too me

 

[bones93]

Ok I forgot to add last night how to split it up....
Try this
Back,traps one day
legs one day
Arms one day
Chest one day
and shoulders one day

Or you can do back,bis
chest tris....I like to give arms sep day so they are fresh....Hope this helps and make sure you give your self rest days alos....Your routine is over training and will really slow you down...Remember that you gain while you are out of the gym...Whats your diet look like?