question about split / how many days to go

[football315]

Alright, I do the chest/tri, back/1-2 bi exercises i dont really work them too much directly, legs/lowerback workout and I have a question about split.

Should I go 3 days on of that, then 1 off, 3 days on, 1 off, etc etc on and on ? or go chest/tri, rest, back/bi, rest, legs/lowerback, rest, and then the cycle starts over?
Btw I do morning walk cardio at like 60% max hr for 35-40 min and then on rest days, I run at 6 min / mile for 2 miles putting me at a very high hr like 85-90% and do weighted abs and swiss ball abs

Im 5'11" and 209 lbs atm, 15% bf and 18 years old
Im just looking to drop bf maybe 1-3% and put on some muscle still while doing it, which has been working wel, but i was doing 6 days on hard, 4 days rest, 6 days on hard, 4 days rest and am thinknig that might not be the most beneficial

This is what I do after my warm up if you can also critique it:
Keep in mind I get a minimum of 10 hrs of sleep per night, and 300ish grams of protein, 400 grams of carbs, 50g of fat around, 15ish of that being efas from fish oil/flax oil/fish

Chest/tri/shoulders
bench: 8x, 8x, 6x
incline bench: 8x, 8x, 6x
military press: 8x, 6x, 6x
front raises: 10x, 10x, 8x
christ raises/lateral raises: 10x, 10x, 8x - i dont rest between this and front raises, then take a rest for both exercises
french press/skull crushers: 10x, 8x
chest flys: 10x, 8x, 6x
dips: max reps to failure at end, max reps - 2 to failure

Back/bi/abs:
lat pull downs: 10x, 8x, 6x
seated cable row: 10x, 8x, 6x
bent over barbell row: 10x, 8x, 8x
ezbar curl: 10x, 8x, 6x
upright rows to chin: 10x, 8x, 6x
tricep pressdown: 10x, 10x, 8x as a rest from the ezbar curls (should i take this out as im already doing triceps monday? im just doing it to work the arm evenly mostly)
weighted abs w/ 35 lb plate: 20x, 20x, 15x
swiss ball abs: 20x, 20x, 15x
leg raises with pause + 1 min burn out hold after all 3 sets: 10x, 10x, 10x
pull ups: 2 sets to failure, unweighted

legs/lowerback: - should I add stiff legged deads to this?
squats: 10x, 8x, 8x, 6x
front squat every other leg work out: 10x, 8x, 8x
deadlifts - bent leg: 10x, 8x, 8x
good mornings: 10x, 8x, 6x
1 legged squats: 10x, 8x, 6x
calf raises: 10x, 10x, 10x

and then repeat the ab workout on running/rest days

my diet is really rigid right now, but the same thing every day, should i cycle carbs? and how would i go about doing that for it to work well, I have ready up on it, but dont full understand how to apply it
its basically:
1 scoop (23g) protein /w 5g glutamine before morning cardio - rest empty stomach
1 scoop after with 5 egg whites + 1 cup oatmeal
2-3 hrs later: 8-10 oz lean beaf/chicken /w a starchy carb like brown rice or brocolli or sweet potatoes or possibly tuna straight out of the can /w whole wheat pita
then usually a protein shake with 2 scoops protein + 1 cup oatmeal + 5g glutamine
workout
post work out- protein shake 2 scoops protein + milk base, the rest of the shakes are made with water + 8oz grape juice
1 hr later 8-10 oz lean beaf/chicken/fish /w starch carb again
2-3 hrs later 8-10 oz lean beaf/chicken or cottage cheese
sleep

also how would i go about adding no-xplode to this i hear i need to take it pre work out, so would i eliminate the pre work out shake?

thanks in advance guys
-mike

by the way this is for getting some size and shape to look i guess towards becoming a bodybuilder, but I am also focused on playing club football at the moment, so I need things like 1 legged squats for explosiveness.

[_Lifter4Life_]

Trial and error my friend. Try it out and see how you respond. Im not going to go ahead and say you will over train because I do not know how fast you recover etc, but I can go head and give my opinion on how to lay your split. I would go with 2 on one off. Your exercise selection could use a little work but its hard to judge because I do not know what works for you. In my opinion I would change your split all together. I do not like how you do lowerback with legs, and squat and Deadlift in the same day, Your leg day..theres not really much of a need to do 1 legged squats, a good leg workout would be something like

Squats 3x of how many reps work best for you
Front Squats “ “
SLDL “ “
BB Lunges “ “
And then do calves work.

For Diet, Stickies are for a reason Look in the nutrition section.

Hope this helped. I did my best with the info you gave.

Lifter,

[football315]

anyone else got any ideas possibly on what to do? and thanks lifter4life btw for your insight.

[football315]

anyone else got any ideas about the split thats what im mainly worried about whether to go 3on/1off or 1on/1off or how i would work 2 on/1 off well