Looking for some guidance on training split

[ShEpS]

Okay so I'm looking for some guidance on a training split in terms of exercises, sets, reps etc. I was previously doing Rippetoe's and was making some good strength gains however for some reason I hit the wall a bit and have became lazy :/

Excuses aside though I go away on holiday in a few month so I'm looking to get in shape and to lean out a bit as I've put on a little unwanted fat around the waist.

I've provisionally laid out a workout schedule which is as follows:

Workout A – Chest / Tri’s

4 x 10 x Bench Press
4 x 10 x Incline Bench Press
4 x 10 x Dumbbell Flyes

4 x 10 x Overhead Dumbell Extension
4 x 10 x Tricep Rope Pushdowns

Workout B – Back / Bi’s

4 x ? x Chin ups
4 x 5 x Deadlifts
4 x 10 x Low Pulley Cable Rows

4 x 10 x E.Z Bar Curls
4 x 10 x Hammer Curls
3 x ? x Barbell wrist curls

Workout C – Legs / Shoulders

4 x 5 x Squats
4 x 10 x Leg Extensions
4 x 10 x Hamstring Curls (should I drop these as my hamstrings will get a workout off deadlifts on back day?)
3 x ? x Machine Calf Raises

4 x 10 x Military Press / Dumbbell press?
4 x 10 x Lateral Dumbbell Raises
4 x 10 x Dumbbell Shrugs

Would this sort of volume be suitable or should I look to drop a set here and there. I've basically decided to follow 3 exercises for the large body parts and 2 exercises on smaller parts.

Any comments, criticisms or feedback would be welcomed

Thanks
ShEpS

[iw144]

This looks good. You said you wanted to try and lean out a little so you should be doing more reps with lighter weight. Also on your tricep excercise you should try and do three excercises since the tris are a three part muscle. Doing supersets might serve you well also.

Good luck!

Okay so I'm looking for some guidance on a training split in terms of exercises, sets, reps etc. I was previously doing Rippetoe's and was making some good strength gains however for some reason I hit the wall a bit and have became lazy :/

Excuses aside though I go away on holiday in a few month so I'm looking to get in shape and to lean out a bit as I've put on a little unwanted fat around the waist.

I've provisionally laid out a workout schedule which is as follows:

Workout A – Chest / Tri’s

4 x 10 x Bench Press
4 x 10 x Incline Bench Press
4 x 10 x Dumbbell Flyes

4 x 10 x Overhead Dumbell Extension
4 x 10 x Tricep Rope Pushdowns

Workout B – Back / Bi’s

4 x ? x Chin ups
4 x 5 x Deadlifts
4 x 10 x Low Pulley Cable Rows

4 x 10 x E.Z Bar Curls
4 x 10 x Hammer Curls
3 x ? x Barbell

Workout C – Legs / Shoulders

4 x 5 x Squats
4 x 10 x Leg Extensions
4 x 10 x Hamstring Curls (should I drop these as my hamstrings will get a workout off deadlifts on back day?)
3 x ? x Machine Calf Raises

4 x 10 x Military Press / Dumbbell press?
4 x 10 x Lateral Dumbbell Raises
4 x 10 x Dumbbell Shrugs

Would this sort of volume be suitable or should I look to drop a set here and there. I've basically decided to follow 3 exercises for the large body parts and 2 exercises on smaller parts.

Any comments, criticisms or feedback would be welcomed

Thanks
ShEpS

[matjusm]

You said you wanted to try and lean out a little so you should be doing more reps with lighter weight.

I am afraid you stumbled onto a myth there. Getting leaner=100% diet.

As for the routine, it looks pretty ok. However when you say you want to do 2 exercises per smaller body part, how come you've got 3 things for biceps?

[ShEpS]

iw144 I'm wanting to keep the weights as heavy as possible And after a few weeks or so I may look to include the odd superset.

Also matjusm, I've edit my original post. I'd forgot to put that they were wrist curls, so I could work my forearms a little. I agree on the diet point, I'm currently planning out a diet plan and have already started cutting my carbs down. I will be posting an article in the nutrition section as soon as I have a diet sorted.

Thanks guys.
ShEpS