Re-writing routine, need suggestions/help

[Synpax]

Trying this here to take advantage of my plat membership.
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Hi,

I've been training since March and in September wrote up a new routine I've been using since then. I think it is time for a better routine. I've made progress, but am unsure if this method is the best to continue with.

I *try* to work 3 days on and 1 day off. I really enjoy going to the gym. Door to door it usually takes me 2 hours total. I'd like to reduce this if possible to 1 hour 30 mins but this may not be possible.

I've used a split of:
day 1 - chest/tri/abs/forarms
day 2 - delts/legs
day 3 - back/bi/abs/forarms

Stat: 25, 5'8.5", 166, 7% bf. Legs way out of propotion in strength and appearance to rest of body.

Goals:
- 20 pullups
- Be stronger, *eventually* get to 300 bench (currently 192 for 1rm, train at 160 and less).
- Look great
- get the leg workout down to just squats and calf raises if that will develop me fully below the waist

Diet: I've designed my own diet consisting of exactly what I need. There is no need to address it here. The target is 3-4000+ calories and normally I get 4000+. Trying to bulk. Carbs from oats and dextrose, protein from powder and fish, fat from flax seed oil and a (relativly) little fish oil. Over a gallon of water a day.

Cardio: 1 or 2 cardio workouts a day (running in morning, boxing at night) hence the food demand. Running is more sustained cardio, boxing is intense, 3 minute workout periods.

Current Workout:
Day 1
flat bench 4x8 (dropping weight after each set)
incline bench 3x8 (constant weight)
decline bench 3x8 (constant weight)
assisted dips 3x12 (soon to be unassisted)
tricep pulldowns 3x8 (rope)
lying tricep extensions 3x8
5 or 6 sets of 20 wrist curls + reverse wrist curls with db
100 inclined situps
50 sidebends x2 (each side) with db in hand

Day 2
DB shoulder press standing 4x8
Lateral db raises 3x8 (3 variations - together in front, side, and back)
front db raises 3x8
one db front raises 4x8 (each hand gets 2 turns at being dominant)
Squats 4x8
incline leg press 4x8
leg curls 3x8
calf raises 4x8

Day 3
pullups weighted 4x10 (start with 30 weight belt, drop to 20, 10, and zero) (changing completetly)
back lat pull 3x8
bb curl 3x8 (3 variations - normal, wide, and close grip)
db hammer curls 3x12
deadlift 4x8 (done last because it destroys my ability to grip)
5 or 6 sets of 20 wrist curls + reverse wrist curls with db
100 inclined situps
50 sidebends x2 (each side) with db in hand

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Ok. This needs to change. Direction? I've seen needsize and dogcrap and the others routines but am unsure which is best for me. CAn someone please clue me in? I'd really appreciate it and throw some green your way.

 

[Mythicalbeing]

Your flat bench, to me dropping weight is a no-no. Start light, and with more reps and work up to a 2-3 rep max.
Your constant weight routine does nothing but get your body use to the same activity which=less muscle tear which translates into less muscle growth, while endurance athletes use a work out along these lines, I recommend doing and changing your routine, adding negetives if possible.

 

[Synpax]

why is weight dropping a no-no?

 

[2Thick]

Well, the first thing I would do is switch the bi and tri muscle groups. Doing back and bi's on the same day do not allow full intensity since your biceps will be gone by the time you start them.

About the rep ranges, if you really want to grow and (and get moderately stronger) then raise the first two exercvises (per bodypart) to 10 reps and the remaining exercises to 12 reps.

Also, why so much cardio? if you want to stay lean, then 3x a wek of 20-30 minutes of moder aerobic jogging will burn off the fat.

As for the drop-sets, they are a tool used to get passed a plateau and not necessarily a weekly routine.