Please critique my split / routine -- help needed

[shardik1000]

I would appreciate any comments or suggestions any of you might have ony my split / routine. I am 17, male, have been lifting for quite some time, and am looking to signifcantly increase muscle mass (but then, who isn't?)

split:
mon: legs
tue: chest, obliques, tris
wed: off
thr: back, biceps
fri: shoulders, abs, forearms
sat: off / raquetball
sun: off

routine:
legs:
squat 3 X 6-8
superset: hack squat / leg press 2 X 8-10 (two sets of the whole superset, I mean.)
stiff-legged dl 3 X 8-10
hamstring curl 3 X 6-8
seated calf raises 3 X 6-8
standing calf raises 3 X 10

chest:
inc. db press 3 X 6-8
db press 3 X 6-8
weighted dips 3 X failure (generally 10, 8, 6)
pec. dec 3 X 6-8
inc. db flies 3 X 6-8

triceps:
dec. close grip bench press 3 X 6-8
skullcrushers 3 x 6-8
db french press 3 X 6-8

back:
deadlifts 3 X 6-8
pull-ups 5 X failure (i'm building up to weighted pull-ups)
bent-over db row 3 X 6-8
close-grip lat pull-down 3 X 6-8
weighted hyperextensions 3 X 6-8
seated cable row 3 X 6-8

biceps:
standing 2-arm barbell curl 3 X 6-8
db hammer curl 3 X 6-8

shoulders:
db military press 3 X 6-8
upright row 3 X 6-8
shrugs 3 X 6-8
side lateral raises 3 X 6-8
bent-over lat. raises 3 X 6-8

I have a solid ab-routine, so I'm not worried about that. Is working out each body part once a week enough? How does my routine look? I would greatly appreciate any and all suggestions. Thanks.

 

[Bobba]

The split looks ok, but the volume is to high. You may also go down on the reps.

My suggestion:

legs:
squat 3 X 4-6
leg press 2 X 4-6
stiff-legged dl 3 X 8-10
seated calf raises 2 X 6-8
standing calf raises 2 X 6-8

chest:
bb press 3 X 4-6
db press 2 X 4-6
weighted dips 2 X 4-6

triceps:
close grip bench press 3 X 6-8
skullcrushers 2 x 6-8

back:
deadlifts 3 X 6-8
pull-ups 2 X failure (i'm building up to weighted pull-ups)
bent-over db row 2 X 4-6
close-grip lat pull-down 3 X 6-8

biceps:
standing 2-arm barbell curl 3 X 4-6
db hammer curl 2 X 6-8

shoulders:
db military press 3 X 4-6
bb military press 2 x 4-6
bent-over lat. raises 2 X 6-8
shrugs 3 X 6-8

Do all sets to failure, and remember to warm up properly when going this intense.

 

[ballast]

Your routine looks pretty good IMO.Quite a bit of volume on your chest and back work.If it works for you, I'd say stick with it.If you are starting to go stale, I'd reduce the volume a bit.One thing I have been experimenting with is altering the volume of my workouts.Every third week, I would cut my volume in half.This has been great for recovery.

 

[bigpoppadrew]

Looks good bro, I would cut an excersise or 2 out of your back and chest routine though.

 

[shardik1000]

Thanks for the replies. My main concern is that with this split, I won't be working out each muscle often enough. My current split was as follows:

day one: chest, legs, tris
day two: off
day three: back, shoulders, abs
day four: off
day five: chest, legs tris.
day six: off
day seven: off

(the next week I woul start with back, shoulders, and abs)

On this routine, I cut out delt raises , hamstring extensions, close-grip pulldowns, and hyperextensions, but my workouts took almost an hour and a half (for just the weightlifting)

I made some impressive gains, but fear I also was overtraining.

My question now, though, regards whether working out each muscle once a week is enough for growth?

 

[bigpoppadrew]

Most people including myself workout a muscle group just once a week. You need proper time for recovery otherwise you are risking overtraining. IMO your split looks good, just a little too much exersices for back and chest. You shouldn't be spending more then an hour to an hour and a half weight training, you were likely overtraining before and you were neglecting a few muscle groups as well. Looks good now though, good luck bro

 

[The mann]

everyone has great ideas,drewkemp has the same opinion as me.try hitting each bodypart once a week with the exception of abs ,calves,side delts.if you hit the others hard you won't want to hit them again.you want mass???watch your calories and make sure they're high.stick with compound moves(heavy) and eat !!!!!
you'll reach your goal.