4 day split 2x chest, tri, bi, shoulders

[ggurface]

Monday: Chest, tri, shoulder
Flat BB benchDB inclineChest dipDB fly
Lying SkullsTri ext.
Military pressDB shoulder pessStanding lateral raiseSeated rear lateral raiseLying press ups

Tues: Back/BiWG pullupPower cleanLat pulldownDB rowBB rowDL
BB curl

Wed: recovery
Thurs: Leg/ChestSquatHamstringCalves
BB benchDB inclineDB flyChest dip

Friday/Sat: Shoulders/Arms (not sure which is better, chest day followed by triceps, or only one day rest between ticep workouts if on Sat)Military PressDB pressLateral press upStanding lateral raiseSeated rear delt raise
CG chinsPreacher BB curlsDB hammer curls
Lying skullsTri dipTri ext

Sunday: recovery
This is an ambitious workout schedule that hits the upper body muscles 2x a week. Legs and back are only parts that are worked 1x a week, but I use legs for sports during the week anyway. Is this too much volume, and are the recovery periods between muscle groups enough?

[ggurface]

bump, is direct work twice a week on chest, shoulder, tri, bi too much?

[Dyerx]

bump, is direct work twice a week on chest, shoulder, tri, bi too much?

No. Just make sure you are eating enough and getting enough sleep and you should be okay.
Why did you pick this routine? If you don't mind me asking.

[ggurface]

I didnt pick this routine, I started with SS, but I found that my workouts were like 20 minutes long. So I decided to add various other excercises. Then I realized that there wasnt enough volume per week, so I came up with this. Direct work on the upper body muscle groups 2x a week for aesthetics. Back and leg days are*gruelling*enough as is, and would be almost impossible to also do twice weekly. I tried as much as possible to*separate*workouts of similar groups i.e. shoulders and tris, arms day and chest day. wtf why is my enter/line breaks all screwed up

[MajorMelon]

Just because they are grueling... Yet you manage to do a **** ton of chest exercises along with tirs and shoulders. What a excuse. I hope you realize that your back and legs are way more important to train than your "show" muscles.

[ryanjamesham]

need more recovery days

[ggurface]

Heh, I know I am training my *show* muscles more than my back/legs. However, I play a lot of sports, particularily badminton. If you have ever played singles badminton, even at the recreational level, you will know that it is almost like a leg workout, and it takes me one full day to recover from it. I believe that one heavy back session one week is enough to grow my back. I train my show muscles more because they are weak, i.e I bench only 3x8x145, and can only do 8 WG pullups fresh, yet squat 3x5x245, DL 3x5x265, at about 170 BW so I am hoping to grow my upper body, and let sports and one session a week take care of my already decently strong legs.

[Dillza]

Man aslong as your not working the same body part everyday ull be sweet but just get your nutrition right, have ur shake after training and get your recovery you need man. And make sure ur muscles arnt sore when training them cause they'll be fatigued no mpoint training them

[HarderStylezz]

looks fine but just recover more and why don't you train your legs 2x too?

[ggurface]

^ As I said earlier, I already get decent leg workouts from playing sports, and I dont really want my legs to get that much bigger, stronger yes (more vert for sports), but thicker no. Also, how can I simply "recover more" as a few people recommended?

[Bruno93]

Work everything twice a week.