critique my routine please

[Snap87]

Sup guys, i want to start a workout where i workout 5 days a week (monday-friday)

Monday- Back (Deadlift, BBrow, dbrow)
Tuesday-Chest and triceps (BBpress, DBpress, Closegrip press)
Wednesday- Biceps and forearm (BBcurls, DBcurls, Hammer curls, forearm exercises.
Thursday- Shoulders (BB military press, DB press,)
Friday- Legs (squats, stiff-leg raise? , Calf raises)

Does this look good? what should i add or remove?
Also, how many sets should i do for each bodypart?

THANKS!

 

[semag]

i don't like 5 days in a row, you need to rest. You ever tried low volume? i'm talkin 3 days a week, max of 5-7 sets per day.....


otherwise... looks pretty good. I'd say 2 sets per exercise except your bicep day... 1 set for each on that one....

still... i'd conglomerate it to see if you could get a 3 day split. If you want a sample 3 day that i'd recommend i'll give it to ya, just let me know i nthis thread.

 

[Snap87]

Can you post what a good 3 day split will look like?

Also, by volume, is that like how many sets? Like low volume is low sets?


THANKS!

 

[Shiftkey]

I agree with semag. You build muscle with rest and food. You break muscle by working out. Only 3 days of working out are needed for great results. Adding to the resting idea - it's often overlooked how important it is to get 8 hours of sleep every night when you work out. It can make a huge difference.

Can you post what a good 3 day split will look like?

I would group Monday with Wednesday, and Tuesday with Thursday, and leave your Friday the way it is. Work out on Monday, Wednesday, and Friday.

 

[semag]

Monday:
Squats 2 x 5 OR Box squats 2 x 4
Leg presses 1x20
Calves (your choice of exercise) 2 x 10

Wednesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
Decline medium grip bench 2 x 6 (pinkies on the rings)
Weighted dips 2 x 10
side laterals 1 x 10
front raises 1x10
rear raises 1x0

Friday:
Dead lifts (rotate variations each week) 2 x 5
reverse hypers, hypers, pull thrus or glute ham raise 1 x 10-15
Bent over rows 2 x 4
Reverse grip narrow grip pull downs or weighted pullups 2 x 6
Standing wide grip curls 2 x 8 (or your favorite curl here)

 

[AgonyUncle]

Here is a decent 4 day spilt

Monday: Chest/Biceps/Abs
Tuesday: Legs
Wed:Off
Thursdayelts/Triceps/Abs
Friday: Back/Traps/Calves
Saturday: Off
Sunday: off

As for volume, low rep ranges to failure on your compound movements (6-8). Up the rep range for isometric (10-12 is ideal, sometime 12-15 depending on movement)

There is so much talk of overtraining these days. Overtraining would be 20 work sets per body part. Only drug assisted BBers would be able to cope with that. But 8 work sets on major muscle groups like legs, back and chest is just not enough IMHO.

But 20 work sets if you split your body parts is not going to have an adverse effect. Just ensure you getting enough calories into your body.

If you want me to draw something up for you, PM me and ill help you out