legs/push/pull/off routine critque

[gohardpat]

ive been on a 3 on 1 off for about 3 months now (chest and arms, legs, back and shoulders) and i think i wanna change it up...

im 190 lbs 6'0" male who wants to build more mass.

bench 195x5
squat (really bad lower back) 225x5
deadlift (really bad lower back) 315x5

I'm planning on running it as a 3 on one off being set up as legs/push/pull/off/repeat

any critique would be great, thanks.

PUSH 1
Incline bb press 3x6-8
Decline db press 3x8-10
Arnold press 3x6-10
Flys 3x8-10
Lateral raises 3x8-10
Upright rows 3x8-10
Skull crushers 3x6-10
Tricep pushdowns 3x8-12

PUSH 2
Behind neck bb OHP 3x6-10
Lateral raise machine 3x8-10
Close grip bench 3x6-10
Incline db press 3x-8-10
Flat db press 3x6-10
Cable flys 3x8-10
Overhead db extention 3x8-10
Tricep db kickbacks 3x10-12

PULL 1
Pullups (overhand grip) 3x8-10
Bb row (overhand grip) 3x6-8
Straight arm pulldowns 3x8-10
Db row 3x8-10
Shrugs w/ rear delt flys 3x8-10
Bb curl 3x6-10
Preacher curl 3x8-10

PULL 2
Pullups (underhand grip) 3x8-10
Tbar rows 3x6-10
Lat pulldowns (alternate with underhand grip) 3x8-10
Seated rows 3x8-10
Shurgs w/ rear delt flys 3x8-10
Incline db curl 3x6-10
One arm cable curls 3x8-10

LEGS 1
Squat 3x6-10
Leg press 3x-8-10
Leg extensions 3x-12-15
SLDL 3x6-10
Seated leg curls 3x10-12
8 sets of calves 10-15 reps each set

LEGS 2
Squat 3x10-12 (lower weight)
Lunges 3x8-10
Leg extensions 3x12-15
Lying leg curls 3x8-12
Seated leg curls 5x8-12
8 sets of calves 10-15 reps each set

[elephant1x]

Looks too complex, sir. Think simple and efficient, and focus on progressive overload. If you're making progress on your lifts, you're likely getting stronger and bigger!

I'm sure your vast list of exercises is an attempt to cover all the bases, but I can assure you, you won't need to do so many lifts.


You might like the 531 Dave Tate's template. Check it out