Help me out with my new routine...

[ismegamanthere]

I'm going back to training my upper body once a week, but I'd like to be able to train my legs twice a week still. So here's what I was thinking...

Monday
Back/Bis
5x5 deadlift
4x8 bent over bb rows
4x8 close grip pull downs
3x8 incline db hammer curls
3x8 preacher curls

Tuesday
Legs
5x5 squat
4x8 leg extensions
4x8 leg curls
2 sets of db lunges walking across my gym
3x8 seated calf raises

Wednesday
Chest/Tris
5x5 bb bench press
3x8 incline db press
3x8 flies (not sure if I want to use a machine or dumbbells for these)
3x8 bb close grip
3x8 skull crushers

Thursday
Shoulders/Traps
3x8 db shoulder press
3x8 behind the head military press
3x8 db lateral raise
3x8 upright rows (though if someone could give me something else to do instead of these, I'd appreciate that)
3x8-12 bb shrugs

Friday
Legs
5x5 squat
4x8 leg extensions
4x8 leg curls
2 sets of db lunges walking across my gym
3x8 seated calf raises

Sat
off

Sun
off

Yay? Nay? Opinions?

[FIVExFIVE]

Height, weight, lifting experience? That looks like way too many sets per bodypart to me... if you're still new to lifting, that's definitely too much imo.

[thonaker]

You do have a lot of sets in there.

Here is my leg routine (calves included), as something to compare it to.

Squats 2 sets 5-7 reps
Lunges 2 sets 5-7 reps
Standing calve raises on smith machine 3 sets 5-7 reps

This is all I do in a weeks time, "roughly," because my "week" is about 9 days instead of 7 days. I workout every 3 days, and the full body is exercised within those 9 days.

I also do deadlifts and power cleans, which bring in some leg work.

Troy

[ismegamanthere]

I've been lifting for a little over 2 years now. I don't see how any of those days are too many sets?

[vincent88]

Im not liking the behind the neck military press' and upright rows, only because of the shoulder damage issues. But if your body feels comfortable doing them then go for it. Leg extenstions are a piece of **** in my opinion.

I just never like working my bis with my back or tris with my chest..as they are already spent once its there turn to shine in the workout. Working them together allows u to really focus on them..as u probably know cause u have been lifting for 2years. Have u tried that before in your split? (most likely) My gains when moving away from the: back/bi and chest/tri workouts made my gains skyrocket. Currently doing a split roughly like:
Day 1) Chest
Day 2) Back
Day 3) Rest
Day 4) Tri's/Bi's
Day 5) Rest
Day 6) Legs/Shoulders
Day 7) Rest
Maybe give that a try? Good to see the heavy deads and squats in there.

[vincent88]

I just realised as well...shoulders being worked day after a chest/tricep workout...not the best idea as chest workouts always will smash your delts even if u do use techniques to isolate the chest. As well as deadlifts the day before squats...lower back and legs would be pretty spent and in need of recovery time.

[ismegamanthere]

I was thinking about switching up the chest and shoulders. I realized that after I posted. Your schedule doesn't look bad at all vincent, but I'd like to be able to fit legs in there twice a week.

[Orlando1234977]

I was thinking about switching up the chest and shoulders. I realized that after I posted. Your schedule doesn't look bad at all vincent, but I'd like to be able to fit legs in there twice a week.

Legs - Strength
Chest, Shoulder, Tricep - Strength
Back, Bi's - Strength
rest
Legs - Hypertrophy
Chest, Shoulders, Triceps - Hypertrohpy
Back, Bi's - Hypertrophy
rest

[ismegamanthere]

Legs - Strength
Chest, Shoulder, Tricep - Strength
Back, Bi's - Strength
rest
Legs - Hypertrophy
Chest, Shoulders, Triceps - Hypertrohpy
Back, Bi's - Hypertrophy
rest

Hmm, I'm actually kinda digging this schedule. In terms of strength, how many reps? 3-5?

[Orlando1234977]

Hmm, I'm actually kinda digging this schedule. In terms of strength, how many reps? 3-5?

Exactly. I keep strength days pretty simple.

LEGS
Squat work up to 4RM, then a 3X5
Rom Deadlift 3X5
Calf Raise 3X max reps

Chest/Shoulders/Tri's
Bench work up to 4RM, then 3X5
Shoulder Press 3X5
CGBP 3X5

Back/Biceps
Rows from the floor work up to 4RM, then 3X5
Chins 3X max reps
Barbell Curl 3X5

[ismegamanthere]

What about hypertrophy days?

[Orlando1234977]

LEGS
Squats 3X8-15
Rom. Deadlifts 3X8-12
Calf Raise 3X8-15
Hack Squat 3X8-15

Chest, Shoulders, Triceps
Bench 3X8-12
Incline DB Press 3X8-12
Shoulder Press 2X8-12
Lat Raise 1X10-12
Skulls 3X8-10
Dips 3Xmax reps

Back, Biceps
Rows 3X8-12
Pulldowns (or pullups) 3x8-12
Brabell Curl 2X8-12
Hammer Curl 3X8-12
Shrugs 3X8-12

I give a rep range because I like to use constant weight and stop every set one rep short of failure, some to failure at the end, but by setting a specific number, I feel limited.

Strength days, the goal is to always strive for a new 4RM on the main exercises. Rest (week off) every 8 weeks or so or when 4RM's are stalling.

[Orlando1234977]

Keep in mind, this is alot of volume for alot of people, you may have to adjust some things depending on what you're used to. Basically, if you can't fully recover in 4 days, trim it down some. Good luck.