Critique my new routine

[hxcBB]

Day 1: Shoulders/Triceps
Military Press - 3 sets
Skullcrushers - 2 sets
Front Laterals - 2 sets
CGBP - 2 sets
Side Laterals - 2 sets
Dips (machine) - 3 sets
Reverse Pec Deck - 2 sets
Overhead Press - 2 sets

Day 2: Biceps/Back/Forearms
Lat Pulldown - 3 sets
Hammer Strength rows - 3 sets
Hammer Grip pullups - 3 sets
Close grip lat pulldowns (with row attachment) - 3 sets
Seated DB curls - 3 sets
Wrist Curls - 3 sets
Deadlift - 4 sets


Day 3: Chest
Decline bench - 4 sets
Incline bench - 4 sets
cable cross - 4 sets
butterfly - 4 sets

Day 4: Legs
Squats - 4 sets
Lunges - 4 sets
leg extension - 4 sets
Seated leg curl - 4 sets
seated calf raises - 4 sets

Im not quite sure as to what the rep range is going to be but ill experiment. What do you think about the amound of sets? Should i go up on some or lower others? I havent tried this schedule yet im just trying to come up with something new. A question i had was that i always have done shrugs for my taps but couldnt find the best place to put them in there, do you think deads are going to be good enough for them or should i do them on a specific day? Im trying to put a lot of focus on my legs as well as my triceps as those are the bodyparts i feel are lagging a little bit. Tell me what you think and if you would do anything differently.

[hxcBB]

i need some advice before i start this tomorrow.

[RipStone]

What are your goals(strength, mass, fat loss, etc). This dictates, to some degree, what rep range to use. How long have you been training? Height, weight?

[hxcBB]

Originally Posted by RipStone

What are your goals(strength, mass, fat loss, etc). This dictates, to some degree, what rep range to use. How long have you been training? Height, weight?

im going for mass so im thinking in the 6-10 rep range. ive been training about 1.5 years and am 6'1 195 about 12% bf

[RipStone]

Using the same split, I would try this instead....

shoulders/triceps:
-standing military press 6x6
-side/rear lateral super set 3x10-12
-close-grip bench press 6x6
-pushdowns 3x10-12

back/biceps/grip:
-deadlifts 4x6
-bent over BB rows 4x8-10
-pullups 30 reps
-hammer curls 3x10-12
-BB curls 2x10-12
-farmers walks 3 sets x max distance

chest:
-flat BB bench press 4x6
-incline DB press 3x10-12
-chest dips 3x10-12
-decline flys 2x10-12

legs:
-squats 6x6
-stiff-legged deadlifts 3x10-12
-lunges 3x10-12
-leg curls 3x10-12
-calf raise 4x10-12

[hxcBB]

can anybody add anything to this?

[egoatdoor]

Originally Posted by hxcBB

Day 1: Shoulders/Triceps
Military Press - 3 sets
Skullcrushers - 2 sets
Front Laterals - 2 sets
CGBP - 2 sets
Side Laterals - 2 sets
Dips (machine) - 3 sets
Reverse Pec Deck - 2 sets
Overhead Press - 2 sets

The order of exercises looks way out of order. You are "trying to build mass", but I see too many exercises and isolation movements.

Day 2: Biceps/Back/Forearms
Lat Pulldown - 3 sets
Hammer Strength rows - 3 sets
Hammer Grip pullups - 3 sets
Close grip lat pulldowns (with row attachment) - 3 sets
Seated DB curls - 3 sets
Wrist Curls - 3 sets
Deadlift - 4 sets

Why deadlifts last? Only three sets of bicep work? You are working three bodyparts here, then only chest on day 3. Why not move forearms to the chest day?

Day 3: Chest
Decline bench - 4 sets
Incline bench - 4 sets
cable cross - 4 sets
butterfly - 4 sets

Are "butterflies" dumbbell flyes?

Day 4: Legs
Squats - 4 sets
Lunges - 4 sets
leg extension - 4 sets
Seated leg curl - 4 sets
seated calf raises - 4 sets

Looks pretty wimpy for someone who wants to build mass. Dump the lunges, cut the leg extensions to 2 sets max( or get rid of them altogether) and add leg presses. Get your butt off the seat and do lying leg curls instead of seated and add stiff legged deadlifts. THESE will build size.

[hxcBB]

oh well i didnt actually put them in order of when i do them i just put what im going to do on that day. ill try chest and forearms together that makes sense. biceps im not doing 3 sets im doing 6 i have hammer grip pull ups and db curls as well as secondary bicep training from most the back exercises, to me that seems like enough for biceps