my new training split

[Dieharder]

Im taking a scheduled week off from the gym next week, to do some light cardio, relax, and not have to worry about shoveling down TONS of food. After that i am going to try a 5x5 type split (i have been using dc style training for a while now). Heres my proposed split, suggestions and criticism is welcome.
Stats: 6'2, 235lbs, 15%bf
Goals: Get BIGGER AND STRONGER while keeping BF about the same.

Monday
Legs-
Squats 5x5, Hack Squats 2x8, SLDL 2x8, Leg press calve raises 1x15-20 rest paused

Tues-Chest and back
Incline Barbell presses 5x5, flat dumbell press 2x8, weighted dips 2x8
Deadlifts 5x5, Hammer Strength Rows 2x8, Chins 2x8

Wed-off

Thurs-Shoulders and traps
Standing OHP 5x5, Machine lateral raises 2x8, shrugs 2x8-10

Friday-Biceps and Triceps
Barbell Curls 5x5, CG benches 5x5, preacher curls 2x8, rope pressdowns 2x8

I have never done direct biceps work, so i want to see how they are going to react to this new split. Any suggestions?

 

[UA_Iron]

looks good, though I think upright rows would be a good addition to your shoulder and traps day.

Regarding Biceps, I wouldnt do a 5x5 routine for them. I think the idea behind the 5x5 routine was to reserve them for the compound lifts and larger muscle groups.

This is what I do for biceps: Standing barbell curls-wide grip 1x8, 2x6. Dumbbell Preacher curl 1x8, 2x6. And maybe dumbbell hammer curls 2x8 at the end.

 

[Dieharder]

looks good, though I think upright rows would be a good addition to your shoulder and traps day.

Regarding Biceps, I wouldnt do a 5x5 routine for them. I think the idea behind the 5x5 routine was to reserve them for the compound lifts and larger muscle groups.

This is what I do for biceps: Standing barbell curls-wide grip 1x8, 2x6. Dumbbell Preacher curl 1x8, 2x6. And maybe dumbbell hammer curls 2x8 at the end.

im thinking the same thing, my biceps are growing just fine with no direct work...

 

[UA_Iron]

Honestly, either way you'll see muscle growth, 5x5 or other routine for biceps.

 

[Dieharder]

what kind of routine are you currently doing?

 

[UA_Iron]

its a 6 day split

Day 1: Chest and Biceps
Day 2: Legs
Day 3: Shoulders and Triceps
Day 4: off
Day 5: Back and Traps
Day 6: off

 

[Omegasox]

Personally, I used to do Chest/Back the same day and after doing Chest my Back workout wouldn't be as good as it could, not as intense. I ended up moving Tri's with Chest and Back with Bi's, now I can start with Back and hit it hard. Just a suggestion, you may not have that sort of problem that I did. I just find it works better this way for me.

 

[Dieharder]

Personally, I used to do Chest/Back the same day and after doing Chest my Back workout wouldn't be as good as it could, not as intense. I ended up moving Tri's with Chest and Back with Bi's, now I can start with Back and hit it hard. Just a suggestion, you may not have that sort of problem that I did. I just find it works better this way for me.

I understand what you are saying, but chest is a relatively small muscle, although must of us think it is a lot bigger and give it the most emphasis. The only problem i see with your split would be my triceps being fried from pressing and my biceps from doing back. Thats just my experience with it, as i used to do that same kind of split.

 

[lavi]

I understand what you are saying, but chest is a relatively small muscle, although must of us think it is a lot bigger and give it the most emphasis. The only problem i see with your split would be my triceps being fried from pressing and my biceps from doing back. Thats just my experience with it, as i used to do that same kind of split.

Hmm so maybe do back and then chest?

 

[Dieharder]

exactly, i will be doing rowing and chinning before chest, although i am still going to save deadlifts for last in the workout.

 

[UA_Iron]

The idea behind my split is I can hit everything while its fresh. Chest days involve a lot of triceps/shoulder involvement, so I put that on another day. My biceps can be hit hard if I do them on chest day for the same reasons. I used to do chest and triceps on the same day and back and biceps on the same day, but now I feel like my workouts are a lot better.

The result is every muscle group gets worked twice a week, once directly, and once indirectly, with the exception of legs.