My Bulking/Strength Routine.. Critique?

[ggreer666]

Here's a routine I've used to great success in the past, thought I'd post it up! I'd be very interested in hearing from people who train in a similar way with suggestions on how to improve this. My goal has always been strength and size. There are always two warm-up sets done before the first exercise each day, 60% and 70% of set weight.

Day 1 - Chest
3x6 Bench Press
3x6 Weighted Dips
3x8 Machine Incline Press
3x8 DB Flyes

Day 2 - Back
4x3,2,1,1 Deadlifts (sort of like progressive singles)
3x6 Weighted Pull-Ups (wide grip overhand)
3x6 1 Arm Cable Rows
2x Triple drop sets DB curls

Day 3 - Shoulders
3x6 Standing Military Press
3x6-8 Seating Smith Machine Shoulder Press
3x8 Upright Rows (smith machine)
3x8 Lateral Raise

Day 4 - Legs
3x6 Squats
3x6 Leg Press
3x8 Calf Raise

Day 5 - Biceps
3x6 Hammer Grip Chin-Ups (weighted)
3x6 Concentration Curls
2x Triple drop sets DB curls

Currently stand at 5'9 210lbs.

1RM Deadlift 500lbs
1RM Bench 345lbs
1RM Squat 410lbs

What do you guys think? Any changes you'd make? There is a clear emphasis on biceps.. I used to try working them with compounds alone, doesn't seem to help. This, I'm hoping, kills em for a few months in between that just to switch things up. Abs are done on top of this, ofcourse.

[frosty1302]

Here's a routine I've used to great success in the past, thought I'd post it up! I'd be very interested in hearing from people who train in a similar way with suggestions on how to improve this. My goal has always been strength and size. There are always two warm-up sets done before the first exercise each day, 60% and 70% of set weight.

Day 1 - Chest
3x6 Bench Press
3x6 Weighted Dips
3x8 Machine Incline Press
3x8 DB Flyes

Day 2 - Back
4x3,2,1,1 Deadlifts (sort of like progressive singles)
3x6 Weighted Pull-Ups (wide grip overhand)
3x6 1 Arm Cable Rows
2x Triple drop sets DB curls

Day 3 - Shoulders
3x6 Standing Military Press
3x6-8 Seating Smith Machine Shoulder Press
3x8 Upright Rows (smith machine)
3x8 Lateral Raise

Day 4 - Legs
3x6 Squats
3x6 Leg Press
3x8 Calf Raise

Day 5 - Biceps
3x6 Hammer Grip Chin-Ups (weighted)
3x6 Concentration Curls
2x Triple drop sets DB curls

Currently stand at 5'9 210lbs.

1RM Deadlift 500lbs
1RM Bench 345lbs
1RM Squat 410lbs

What do you guys think? Any changes you'd make? There is a clear emphasis on biceps.. I used to try working them with compounds alone, doesn't seem to help. This, I'm hoping, kills em for a few months in between that just to switch things up. Abs are done on top of this, ofcourse.

neglecting triceps a bit !! and doing biceps twice a week on back day and by itself is a bit silly providinding triceps mke up about 70% of the muscle in ur arm

[Steven001]

I would swap your biceps day for triceps.

[ktj4l]

He explained biceps are a weak point. Workout looks good.