Please take a look and help me

[Mablacutt83]

So I know how you guys feel about certain training programs, but let me know what you think. Pros vs Cons and what I can change to make better. I'm easing my way back to deadlifts since I hurt my lower back. That's why I'm doing rack pulls but I drop the height little by little just to ensure my form is correct. Thanks in advance and yes I know it's a bunch but this would really help. And yes I have looked at the premade workouts but I would still like opinions and help. I'm tryin to gain size and muscle mass. Also I sometimes have to take an extra day off due to life(kids, work)but I will continue with the order written

Day 1 Chest/Tri
Barbell flat bench 4x8-10 reps
Barbell incline bench 4x8x10 reps
Dumbbell flat close chest press 4x8-10 reps
Machine flys 4x8-10 reps
V-Bar push downs 4x8-10 reps
Dips 4x8-10 reps
Behind the neck cable machine 4x8-10 reps

Day 2 Back/Biceps
Rack pulls 4x8 reps
T-Bar row 4x8-10 reps
Face pulls 4x8-10 reps
Wide grip Cable Low Row 4x8-10 reps
EZ Bar curls 4x8-10 reps
Reverse EZ bar curls 4x8-10 reps
Machine Preacher Curls 4x8-10 reps

Day 3 Legs/Shoulders
Barbell Squats 4x8-10 reps
Straight leg deadlift 4x8-10 reps
Close position leg press 4x8-10 reps
Calf press 4x failure
Dumbbell shoulder press 4x8-10 reps
Lateral raises 4x8-10 reps
Front raises 4x8-10 reps

Day 4REST

Day 5Chest/Triceps
Dumbbell flat bench 4x8-10 reps
Dumbbell incline bench 4x8-10 reps
Dumbbell flat close chest press 4x8-10 reps
Arnold Dumbbell flys 4x8-10 reps
Straight bar push downs 4x8-10 reps
Rope pushdowns 4x8-10 reps
Skullcrushers 4x8-10 reps


Day 6 Back/Biceps
Bent over Rows 4x8-10 reps
T-bar rows 4x8-10 reps
Face pulls 4x8-10 reps
Lat pull downs 4x8-10 reps
Dumbbell curls 4x8-10 reps
Single arm reverse curls 4x8-10 reps
Cable bicep curl 4x8-10 reps

Day 7 Legs/Shoulders
Wide leg press 4x8-10 reps
Leg extension 4x8-10 reps
Weighted lunges 4x8-10 reps
Calf raises 4x8-10
Seated bar shoulder press 4x8-10 reps
Cable lateral raises 4x8-10 reps
Dumbell punches 4x failure

[Malversation]

Before I or anybody else takes a look at your program, how 'bout you tell us how much you lifted on the big 3 prior to your injury.

[joshuadelapenha]

I don't know how advanced of a trainee you are but the volume seems to be too high just from looking at your chest days alone.

[Mablacutt83]

Dead lift 405
Squat 245
Bench 225
My chest is really lagging that's why I went to twice a weeks

So you guys think it's to much volume, should cut out an exercise or a set from each?

[joshuadelapenha]

On Day 1 you can eliminate dumbbell bench and on day 2 replace flat barbell bench with dumbbell bench.

[dgoyena216]

Same rep range for every lift is not recommended.

[Mablacutt83]

^^Ok so what do you recommend, I'm takin into account what everyone suggests

[Mablacutt83]

To joshuadelapenha

Ok cool so on chest day eliminate one exercise(specifically what you suggested) should that be done with other days or just chest

[dgoyena216]

^^Ok so what do you recommend, I'm takin into account what everyone suggests

5-6 range for compounds
8-12 for accessory work.
Any direct calf work, about 15 reps.

Basically this is a PPL. Go here and use this template if you are going to make your own routine.

http://forum.bodybuilding.com/showth...ance+made+easy

And for the love of f'ing god do not do anything that involves behind your neck stuff. No behind the neck pressing, pulling, etc. Except for the behind the neck cable crunching. Which might be what your talking about on day 1 chest.

[MyEgoProblem]

Dead lift 405
Squat 245
Bench 225
My chest is really lagging that's why I went to twice a weeks

So you guys think it's to much volume, should cut out an exercise or a set from each?

Its Your SQUAT is really "lagging"..based on those numbers.

And you have WAY too much pushing compared to pulling.

[Malversation]

Dead lift 405
Squat 245
Bench 225
My chest is really lagging that's why I went to twice a weeks

So you guys think it's to much volume, should cut out an exercise or a set from each?

I agree with the above, your squat is lagging, too many pushes/isos, not enough focus on the heavy compounds etc.

[Mablacutt83]

So my last session I squated 225x6,5,5,4
Should I focus more on squats

[Mablacutt83]

No more suggestions guys?

[Mablacutt83]

Well thanks to those who shed some light I will change what was suggested, if there is anyone else that has some insight please share, any help is appreciated