advice on new routine

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Been doin 1 bodypart/week for god knows how long. figured i need to switch things up. decided to try each bodypart twice a week but with lower volume. here it is:

Day 1: Chest / Back

Flat DB Press 6-8 X 3sets
Weighted Dips 10-12 X 2-3sets
Pullups 6-8 X 3sets
Deadlift 4-6 X 3sets

Day 2: Tris / Legs

Skulls 6-8 X 3sets
Pushdowns 8-10 X 2-3sets
Squats 10-12 X 3-4sets
Ham curls 10-12 2-3sets

Day 3: Delts / Bis

DB Press 6-8 X 3sets
Bent-over Raises 6-8 X 2-3sets
BB curls 6-8 X 3sets
Hammers 10-12 X 2-3sets

Day 4: Rest

Day 5: Chest / Back

Incline DB press 6-8 X 3sets
Cable Crosses or Incline Flyes 10-12 X 2-3sets
Pulldowns 6-8 X 3sets
Seated Rows 6-8 X 3sets

Day 6: Tris / Legs

Overhead Extensions 6-8 X 3sets
Dips 8-10 X 2-3sets
Leg Press 10-12 X 3-4sets
Calf raises 10-12 2-3sets

Day 7: Delts / Bis

Upright Rows 6-8 X 3sets
Side or Front raises 6-8 X 2-3sets
Preacher curls 6-8 X 3sets
Incline DB curls 10-12 X 2-3sets

Day 8: Rest
Repeat

I don't know, I think it looks ok. I'm trying to mix it up as much as possible so I'm not doing the same exercise twice in a week. All reps are done slowly with proper form. 2-3 minute breaks in between sets. Diet is about 4,500 cals/day, 220g/protein. What do you think, any suggestions? More/less volume? Thanks for any help!

 

[Deleted member 33117]

Swat your tricep and delt days. You are doing weighted dips for chest the day before doing triceps, your triceps haven't recovered from the previous workout yet. Also, deadlifts really hit the thighs just as hard, if not harder than they work your back. SO doing them on back day, then doing legs the next may not work that well either. Also, I think if you are trying to gain size, you are relying a bit to much on cable exercises, especially isolation one's. Now, during your 3 workouts, you are dedicating 2 1/2 workouts to just your upper body, and only half a workout for your lower body. This is less than ideal for optimal growth. It seems almost as though you half heartedly training your legs. If you put a little more effort into them, you would release alot more growth factors and hgh, thus your overal development would be better. Just my 2 cc's.

 

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Swat your tricep and delt days. You are doing weighted dips for chest the day before doing triceps, your triceps haven't recovered from the previous workout yet. Also, deadlifts really hit the thighs just as hard, if not harder than they work your back. SO doing them on back day, then doing legs the next may not work that well either. Also, I think if you are trying to gain size, you are relying a bit to much on cable exercises, especially isolation one's. Now, during your 3 workouts, you are dedicating 2 1/2 workouts to just your upper body, and only half a workout for your lower body. This is less than ideal for optimal growth. It seems almost as though you half heartedly training your legs. If you put a little more effort into them, you would release alot more growth factors and hgh, thus your overal development would be better. Just my 2 cc's.

yeah good call on the tris. as for legs, what do you suggest i do? raise the amount of sets im doing? or throw in leg exercises days 1, 3, 5, & 7? thanks for the help, threw some karma at ya.

 

[Deleted member 33117]

That is a great idea. Throw in some leg work on those days. Thanks for the green, you need 81 more posts btw before you have any karmic powers though. Your karma doesn't count yet. Its the thought that counts though.

Anyway what are you current stats? That makes a huge difference in what you should be eating, as well as what you may or may not be on.

 

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haha, still tryin to figure this karma stuff out.

stats: 5'11", 212lbs, 12%bf
currently bulking, 4,500 cals/day, 5g creatine
going to be upping the cals next week to 4,750.

i'm gonna try that leg idea. what exercises do you suggest i do each day? so far im thinking squat on day 1 and 5. is that enough recovery time? thanks

 

[Deleted member 33117]

Yes, its enough. I train legs on sunday/tuesday/thursday, but some weeks I skip a workout, like today. Ok, your calories look fine, upping the protien a bit wouldn't hurt. You on a cycle? That must be considered when determining protien intake.

 

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not on a cycle. thanks bro