my newest workout routine

[xjonfastx]

Although this isn't anything ground breaking I would like to get any advice on what I'm doing. Originally I was going to make this a two day split where I did each day three times a week. I will probably keep it at Day 1, Day 2, Rest, Day 1, Day 2, two rest days.

Everything except ab workouts will be 3 sets of 8 followed by a 4th set of 6.

 

week 1&2

chest, biceps, forearms, and calves - day 1

 

flat bench press

incline dumbbell press

alternating hammer curls

wide grip cable curls

dumbbell reverse wrist curls

standing calf raises

reverse crunches

 

shoulders, legs, back, and triceps - day 2

 

smith machine shoulder press

upright row

squat

bent over barbell row

deadlift

skull crushers

close grip chin ups

planks

 

week 3&4

chest, biceps, and calves - day 1

 

incline barbell press

cable crossover

close grip cable curls

concentration curls

barbell wrist curls

leg-press calf raises

rope crunch

 

shoulders, legs, back, and triceps - day 2

 

dumbbell overhead press

dumbbell shrugs

alternating leg extensions

one arm dumbbell row

wide grip lat pulldown

romanian deadlift

rope pulldown

side bridges

[Zack]

Looks like too much volume in some ways imo.

 

Example: Day 1 flat and incline presses will hit front delts and triceps reasonably hard, then on day 2 you're directly working both of them more, with only 1 rest day until you do it over again. Hitting a muscle 4 times a week with that amount of volume leaves inadequate time to recover, imo.

 

Also, hitting Biceps with 8 sets on day 1, then hitting your back the next day with biceps already pre-fatigued.

 

Same goes for week 3&4.

 

If it works for you, by all means go for it, just seems like those could be issues you may run into.

[xjohanx]

I agree with what Zack says and if I were you I would look into a simple 5x5 routine or something similar. To me the splits make little or no sense.