my 5-day split. critique it.

[pedal_270]

Monday:arms
3 sets of 21s
3 sets of weighted chin-ups
3 sets of close-grip bench
3 sets of skull crushers
3 sets of weighted prison dips

Tuesday:legs/abs
3 sets of squats
3 sets legs extensions
3 sets of let curls
3 sets of db lunges
3 sets of reverse crunches
3x45 second planks
3 sets of hanging leg raises

Wednesday:shoulders/traps
3 sets db shoulder press
3 sets of lateral raises
3 sets of upright rows
2 sets db shrugs
2 sets bb shrugs

Thursday:chest/calfs
3 sets of db flies
3 sets of db bench
3 sets of decline pushups
3 sets of bb calf raises
3 sets leg press calf raises

Friday:back/abs
3 sets of deadlifts
3 sets of bent over rows
3 sets of wide-grip pullups
3 sets of low rows
3 sets of decline weighted sit-ups
3 sets of laying leg raises
3 sets of crunches

weekend off..

[TeenLifterr]

Add some military presses on shoulder day

[longislandeagle]

switch chest/calves to monday. arms to wed. shoulders/traps to thurs.

also how long have you been lifting? if the answer is <1 year do a more str based routine

[pedal_270]

about 2 years, but i started eating right and researching more about 4-5 months ago.

[XShreddedX]

Do ss for 3 months then and then do your split

[pedal_270]

would it still be beneficial to me at all since iv been doing routines similar to this one the past 4-5 months?

[XShreddedX]

would it still be beneficial to me at all since iv been doing routines similar to this one the past 4-5 months?

Whats your deadlift squat bench and OHP and bodyweight

[pedal_270]

156
bench is 255
squat is 250
dl is 320
beenawhile since i maxed

[Vancey]

156
bench is 255
squat is 250
dl is 320
beenawhile since i maxed

This seems legit.

[We_Big]

Too many isolations, not enough compounds

[JACKSonvIllEr]

156

squat is 250

oh boy

[pedal_270]

Too many isolations, not enough compounds

would it be easier to switch the routine up entirely? being as there arent many exercises that work bi/tri simultaneously.

ex.chest/tri, back/bi

This seems legit.

yess,my bench got me to regionals

[BoomBox501]

Post a vid of your bench.

[pedal_270]

gym doesnt have an oly bar, not sure how much it weighs
will post when i visit friend whom has one

[Kevin204]

you dont have rear delts on your body or something?

[pedal_270]

you dont have rear delts on your body or something?

I assumed between the bo rows and low rows(wide&cg) they got hit, I suppose I could throw in some laying rear delt raises

[JTosello]

Ur a pussy if your max bench of 255 is higher than your squat

[pedal_270]

Ur a pussy if your max bench of 255 is higher than your squat

as I stated above, it's been while since I maxed so the numbers aren't 100% accurate