7 Days In Between Muscle Group Workouts?

[P11]

Hey, right now I work out 5 times a week for about 1 1/2 hour at a time. I find my workouts quite intense but I'm concerned about not working out the same muscle groups 2 times a week, even though I work them out several times a week through compound exercises. Anyways, here is my workout plan... let me know what you think. *Could anyone suggest a solid 5 or 6 day workout routine.

Monday chest/abs

Bench press (5 sets)
Incline dumbell press (3 sets)
Adjustable Crossover (3 sets)
Pec Deck Flyes (5 sets)
Abs Workout

Tuesday back/forearms

Stiff Leg Deadlift (4 sets)
Barbell row (4 sets)
Lats Pulldown (4 sets)
Chin ups (3 sets)
Seated row (3 sets)
Behind back wrist curl (3 sets)
Reverse wrist curl

Wednesday shoulders/shrugs/abs

Military press (5 sets)
Side laterals (3 sets)
Rear laterals (3 sets)
Wire Exercises (5 sets)
Shrugs (5 sets)

Thursday triceps/biceps

Close grip bench press (3 sets)
Skullcrushers (3 sets)
Barbell curls (5 sets)
Hammer curls (3 sets)
Compound Bicep curls (3 sets)
Rope Pulldown (5 sets)
Incline dumbell culs (3 sets)

Friday quads/hamstrings/calves/abs

Squats (4 sets)
Leg press (3 sets)
Leg extensions (3 sets)
Leg curls (3 sets)
Calve Lifts – weighted (5 sets)
Romanian deadlift (3 sets)
Ab Workout

 

[NJL52]

Prepare for some hate due to the bi/tri day.

 

[Protobuilder]

Muscles do not need to "fully recover" before you can work them again. So you don't need to wait a week to train them again. Many people respond much better to a higher training frequency, such as hitting a muscle group 2 or 3 times each week. The only way to really do this is to go w/ more of a full body routine, where you basically hit the entire body each session. Or an upper/lower split works well too.

For example, right now you're doing 16 sets for "chest" on Monday. You could hit chest 2 or 3 times and just do 5 sets each session. You'd still wind up w/ roughly 16 sets for the week, plus each session, you'd be more fresh. You can't honestly say that set 16 you have much energy if you worked hard on the first 16. But if you only do 5 sets for "chest," you'll be able to put more effort into those 5 sets. Then come back in a few days and do it again. Trust me, if you're busting your ass on this kind of program, you won't WANT or NEED 5 or 6 sessions in the gym. Your body will respond and if you eat properly, you will GROW.

For sample programs, see the Training Vault sticky above. I highly recommend the Rippetoe 3x5 or something along the lines of Lyle McDonald's upper/lower bulk plan.