Chest & Back, Biceps & Triceps, Legs & Shoulders.

Hi guys.

I originally went onto a routine like this after watching a Dorian Yates video. I messed my right shoulder up and have impingement from a few years ago, though it is almost 100% at the moment, the shoulder was the reason I went onto push & pull, it just felt better.

I've been using this routine for 18months and have made good gains in strength and decent gains in size.

My goal is now to get bigger, while maintaining strength.

I want to know what the downsides are of the program I am on, and what I need to do for a "better" plan. I have read through many workouts on here, but I've never had anyone elses opinion on the push/pull before.

Monday - Chest & Back.

Barbell Bench Press - 4 sets @ 8 reps (Heavy) with negative reps on the last set.
Pull ups - 4 sets of 12
Dumbell flyes - 3 sets of 12 (Medium)
T Bar row - 4 sets of 8 (Heavy)
Cable Crossovers - 3 sets of 10 (Heavy)
Bent over barbell row - 3 sets of 12 (Medium)

Wednesday - Biceps & Triceps

Barbell curs - 4 sets of 8 (Heavy)
Tricep cable pushdowns - 3 sets of 10 (Medium)
Seated incline dumbell curs - 3 sets of 12 (Medium)
Close grip smith machine barbell press - 3 sets of 10 (Heavy)
Bicep pull ups - 3 sets of 12
Bent over cable rope pull - 3 sets of 8 (Heavy)

Friday - Legs & Shoulders

Military Press - 4 x 12 (Medium)
Squats - 4 x 8 (Heavy)
Upright Rows - 3 x 10 (Medium)
Deadlift - 3 x 8 (Heavy)
Lateral Raises - 3 x 10 (Light)
Farmers walk & shrugs superset - 3 x 10 (Heavy)
Leg extensions 3 x 10 (Heavy)
Smith Machine Calf Press 3 x 12 (Heavy)


Is it not enough? Not enough frequency? Is there anything wrong with the configuration away from the norm of biceps and back, chest and triceps?

Opinions appreciated.
Cheers.

Look at it like this whats more important your chest and back or arms. On a 3 day like this i wouldnt give arms there own day. Chest/tris, back/bis or switch it up do chest/bis, back/tris. Also i would do back monday and add deadlifts so you can deadlift twice a week and change leg day deadlifts too stiffleg deadlifts.

On chest you have 1 press and 2 flyes, change it to flat press, incline press then 1 flye movement.
On shoulders you have 2 presses, do 1 press,1 side lateral and 1 rear delt move.

Thanks for the info! Definitely good advice on the 2 flyes, it's something I had thought about before. I'll go back to doing inclines instead of the cables I think!

Just a question - what's the importance of doing deadlifts twice a week?

Definitely will consider going on to back/biceps etc then. As long as my shoulder can take it!

Thanks again!