critique my new training split....pleasseeee:)

[view]

okay, here is how it looks.

day 1 shoulders, traps, 20min cardio
day 2 back
day 3 chest, 20min cardio
day 4 legs
day 5 arms, 20min cardio
day 6 rest

goal: too add lean mass!

day 1:
bb front shoulder press 10, 8, 6, 5
db lateral (drop sets) 10-10, 10-10, 10-10
reverse pec dec 12, 12, 12
bb shrug 30, 20, 10, 6, 6, 20, 30 (just how i like to do traps -- works for me)

day 2:
bb rows 15, 15, 12, 10 (don't go heavier, or form goes too loose)
lat pulldowns 10, 8, 8, 6
seated cable row 8, 8, 8
cable pullovers 12, 10, 10
or deadlift 10, 8, 6, 4, 2(alternate each week)

day 3:
flat bench 15, 10, 8, 6, 4, 3
incline db press 8, 6, 6, 6
inlcine flye (or smyth press) 10, 8, 8, 6

day 4:
squat 5, 5, 5, 5, 5
front squat 8, 8, 8
machine leg curl(drop sets) 10-10, 10-10, 10-10
seated calve raise 15, 15, 15
standing calve raise 20, 20, 20

day 5: (expecting some to not like tricep routine)

skull crushers 8, 8, 8 (super duper form here, we don't need no accidents... aka, i dont like when my elbows hurt)
overhead cable extensions 15, 15, 15
dip machine dips 20, 15, 10, 8 (wieghted dips been straining shoulder alot, no strain on machine)

ez bar preachers 10, 8, 6, 4
db hammer curls 10, 6, 6, 4
bb 21's or cable 21's

day6: eat my fucking ass off.

should point out that my diet is about 300-325 grams of pro, 300-400 carbs, 50-100 efa's, and that im on 450mg eq week, 250mg test week, 10mg anavar ED.

anyways, feel free to critique.

 

[Allon]

I would do the cardio on the leg day as a cool down from working out legs. Usually I am unable to do cardio the day after a leg day so you might wanna swap that also, however if you feel fine with it how it is then forget my opinion on this one.

 

[EnderJE]

Goals?

 

[view]

I would do the cardio on the leg day as a cool down from working out legs. Usually I am unable to do cardio the day after a leg day so you might wanna swap that also, however if you feel fine with it how it is then forget my opinion on this one.

Good point. I shall switch that.


Goals are to add lean mass. Don't wanna gain too much fat.

 

[TRUEsoldier]

if your goal is to lean lean mass, get away from cardio, or limit it alot. you can gain lean mass without the cardio, just tweak the diet!!!

plus I would swap chest and shoulders, I would deffinatly hit chest first in the week!!

Peace

 

[Allon]

Cardio is the most important part of training in my opinion.
To limit cardio for more growth in my opinion is not a good idea. Cardio energizes the body and gives your lungs power for more squats etc...
given, it may make your growth slower but in the long run it is not something to consider. You will still grow.

 

[SlavikHavik]

Watch your diet if you want to stay lean. Cardio wont do much in a caloric surplus other than burn glycogen.

You need to train more. Right now your growing through one pathway, once a week.

Less volume, more frequency more growth pathways.