New Split...Suggestions??

[mr. sparkle]

Hey Guys

I was hoping that you could take a look at the new routine I've planned out and give me any suggestions you might have...

I decided to base it on one of the splits Lord_Suston posted on the discussion board because it seemed like a good split and the guy really seems to know what he's talking about. It goes like this: 2 days on, 1 off
Day1: Back & Biceps
Day2: Delts, Legs, Traps
Day3: off
Day4: Chest & Triceps
Day5: Back & Biceps
Day6: off
Day7: Delts, Legs, Traps
------And it continues in that pattern

Let me know if you think I should change/add/remove anything:

Back:
Deadlifts 3x(6-10)
Bentover Rows 3x8
Chin-ups 2x12
DB Rows 2X12

Biceps:
BB Curls 4x6
Hammer Curls 4x6
DB Curls 3x8

Shoulders:
Overhead DB Press 4x6
Lateral Raises 3x8
Reverse Flyes 3x8

Traps:
Shrugs 2x20 (Snap up and hold)

Legs:
DB Squats 3x8
Calf Raises 2x20

Chest:
Incline DB Press 4x6
Flat DB Press 4x6 or 3x8 (?)
DB Flyes 2x10

Triceps:
Overhead Extensions 4x6 or 3x8 (?)
Dips 2x12
Lying Extensions 3x8

I feel as though I should have another exercise for legs to work my hamstrings and glutes, but I'm not sure what would be good.

Any and all suggestions are welcome...Thanks guys!!

 

[spatts]

Will the intensity of the first, for example, back workout be different than the intensity the 2nd time you do it that week?

 

[bigguns15]

I feel as though I should have another exercise for legs to work my hamstrings and glutes, but I'm not sure what would be good.

I was thinking that too. Why are you doing DB squats instead of a barbell squat? Stiff legged deadlifts are a great exercise for hams/glutes as are a glute/ham raise.

 

[mr. sparkle]

Will the intensity of the first, for example, back workout be different than the intensity the 2nd time you do it that week?

Other than trying to up the weight whenever I can, the structure is going to be the same: same exercises, same # of sets/reps


Also, does anyone think it would be ok to do something like alternating exercises? For instance, if I were to do Set 1 of Overhead DB Presses and then Set 1 of Squats, then Set 2 of DB Presses... and so on... ??

 

[spatts]

Also, if you're back squatting with proper form, you WILL be working your glutes and hamstrings. Makes for a nice compound hit before you really blow them away with some isolation.

The reason I asked about intensity is that, personally, doing a heavy back workout that close to a heavy leg workout....well, one of the two would have to suffer for the other to be its best.

 

[PolishHammer1977]

GHR for Hammies
Lunges for Hammies
Weighted Chins as opposed to Chins
Alternate your grip on Bent Over Rows each week
4-6 sets of shrugs

These are the changes I would make.

Make changes as you go along and feel everything out as always.