Thoughts on my workout

[riversjim]

Right now I'm on week 3, plan on doing 2-3 more then taking a week to de-load.

Monday:
Medium Bench 7,5,3
Barbell Bent row 10,8,6
Military press 3x5
Crossover 3x8
Seated cable row 3x8
Db press 3x8
BB curl 3x5
Hammer curl 3x8
Tri cable push 3x10

Tuesday:
Squat 5x5
Leg press 4x8
Leg extension 3x10
Calfs, forearms

Thursday:
Incline bench 2x8
Decline bench 2x8
Lat pull 10,8,6
Lat push with cable 3x8
T-bar row 2x8
Upright row 10,8,6
Shrugs 2x10
Close grip bench 3x5
Nosebleeds 3x8
Db curl 3x10

Friday:
Deadlift 3x5
Hang clean 3x5
Stiff leg deadlift 3x10 light
Leg curl 3x8
Forearms, calfs

I didn't specify my forearms and calfs because i change it week to week

I'm 19, 5"10 and 175ilbs, I've been lifting for about 2 years now and I'm looking to pack on a little size and keep gaining strength with this workout.

I take Dymatize elite whey right after working out, and 2 half servings of Pro Complex Gainer (so 1 a day but spread out between meals), and Super Charge Xtreme N.O. Pre workout. The food varies because its a cafeteria.

I do a light jog for 5 mins before every workout and play rugby about once a week so I don't usually do a cardio day. So far I've been liking this workout but any advice is welcomed

[riversjim]

Anything?

[BoskiGuitarist]

Right now I'm on week 3, plan on doing 2-3 more then taking a week to de-load.

Monday:
Medium Bench 7,5,3
Barbell Bent row 10,8,6
Military press 3x5
Crossover 3x8
Seated cable row 3x8
Db press 3x8
BB curl 3x5
Hammer curl 3x8
Tri cable push 3x10

Tuesday:
Squat 5x5
Leg press 4x8
Leg extension 3x10
Calfs, forearms

Thursday:
Incline bench 2x8
Decline bench 2x8
Lat pull 10,8,6
Lat push with cable 3x8
T-bar row 2x8
Upright row 10,8,6
Shrugs 2x10
Close grip bench 3x5
Nosebleeds 3x8
Db curl 3x10

Friday:
Deadlift 3x5
Hang clean 3x5
Stiff leg deadlift 3x10 light
Leg curl 3x8
Forearms, calfs

I didn't specify my forearms and calfs because i change it week to week

I'm 19, 5"10 and 175ilbs, I've been lifting for about 2 years now and I'm looking to pack on a little size and keep gaining strength with this workout.

I take Dymatize elite whey right after working out, and 2 half servings of Pro Complex Gainer (so 1 a day but spread out between meals), and Super Charge Xtreme N.O. Pre workout. The food varies because its a cafeteria.

I do a light jog for 5 mins before every workout and play rugby about once a week so I don't usually do a cardio day. So far I've been liking this workout but any advice is welcomed

Your split is ok for general bodybuilding. But you want to pack on size and gain strength, you need a split where your muscles get a lot of rest time. Your repetitions (and I assume, the wieghts) per set are good for strength and mass building, but it's the split that I think you can improve on. Try this split:

MONDAY: (SQUATS) LEGS, ABS
WEDNESDAY: CHEST, SHOULDERS, TRICEPS
FRIDAY: (DEADLIFTS) BACK, SHRUGS, BICEPS, ABS

Rationale:

1) Grouping - Muscle group are composed of muscles close to each other; the body will have an easier time distributing nutrients to these parts of the body through the bloodstream so it may repair damaged tissues

2) Enough Rest for muscles - You hit muscles only once a week (probably with a few exemptions), but with intensity.

3) Less workout days means less calorie burn. This is potential muscle gain, if you workout correctly and eat good food.

[riversjim]

Thanks, ill keep that split in mind but for some reason I always seem to do well with an upper/lower split