Tips for my training split?

[downunder hunter]

Stats: 22 years old. 195lbs 11 bf. Goal is mass building. 6 Years training experience

Training split: 3 days on REST alternate 3 day split REST. Repeat

Day One:

Bench press 4 x 8-10
Incline bench press 4 x 8-10
Weighted Dips 3 x 10-12
Cable flys targetting pec minor (dunno the name) 3 x 8-10
Incline Db bicep curl 4 x 8-10
Preacher Curl 4 x 8-10
Tricep poushdown 4 x 8-10
Kickbacks 3 x 10-12
Recumbent bike 20 mins

Day Two:

Leg Press 4 x 8-10
Back Squat 4 x 8-10
Leg extension 3 x 8-10
Hamstring curl 3 x 10-12
Standing calf extension 150 reps
Bosu crunches 4 x 50
Sb oblique crunches 4 x 20
V ups 4 x 25

Day Three:

Wide grip chin ups 4 x 10-12
BB bent over row 4 x 8-10
Wide grip lat pulldown 3 x 8-10
Seated row 3 x 8-10
SM military press 4 x 8-10
Standing side raises 4 x 10-12
DB shrugs 3 x 8 -10
Recumbent bike 20 mins

REST/ STRETCH 20 MIN

Day Four:

DB Chest press 4 x 8-10
DB incline press 4 x 8-10
Laying Cable flys 3 x 8-10
Concentration curls 4 x 8-10
Hammer curl 3 x 8-10
Cable bicep curl 3 x 8-10
Overhead tricep extensiion 4 x 8 -10
Skullcrusher 3 x 10-12
Tricep dip 3 x 12-15
Weighted jacknife 4 x 12-15
Hnaging leg raises 4 x 12-15
Decline sit ups 8 x 25

Day Five:

RDL 4 x 8-10
Walking lunges 4 x 10-12
Leg extension 4 x 8-10
Hamstring curl 4 x 10-12
Seated calf raises 150 reps
Recumbent bike 20 mins

Day Six:

Close grip chin ups 4 x 10-12
T bar rows 4 x 8-10
DB single arm bent over row 3 x 8-10
DB military press 4 x 8-10
DB front raise 3 x 10-12
Cable side raise 3 x 10-12
Upright row 3 x 8-10
Weighted crunches 4 x 50
Hanging hip rotation 4 x 8-10
Bicycles 4 x 30 sec

Any suggestions will be appreciated

 

[downunder hunter]

Bump

 

[JDid23]

Stats: 22 years old. 195lbs 11 bf. Goal is mass building. 6 Years training experience

Training split: 3 days on REST alternate 3 day split REST. Repeat

Day One:

Bench press 4 x 8-10
Incline bench press 4 x 8-10
Weighted Dips 3 x 10-12
Cable flys targetting pec minor (dunno the name) 3 x 8-10
Incline Db bicep curl 4 x 8-10
Preacher Curl 4 x 8-10
Tricep poushdown 4 x 8-10
Kickbacks 3 x 10-12
Recumbent bike 20 mins

Day Two:

Leg Press 4 x 8-10
Back Squat 4 x 8-10
Leg extension 3 x 8-10
Hamstring curl 3 x 10-12
Standing calf extension 150 reps
Bosu crunches 4 x 50
Sb oblique crunches 4 x 20
V ups 4 x 25

do back squats before leg press

Day Three:

Wide grip chin ups 4 x 10-12
BB bent over row 4 x 8-10
Wide grip lat pulldown 3 x 8-10
Seated row 3 x 8-10
SM military press 4 x 8-10
Standing side raises 4 x 10-12
DB shrugs 3 x 8 -10
Recumbent bike 20 mins

REST/ STRETCH 20 MIN

Day Four:

DB Chest press 4 x 8-10
DB incline press 4 x 8-10
Laying Cable flys 3 x 8-10
Concentration curls 4 x 8-10
Hammer curl 3 x 8-10
Cable bicep curl 3 x 8-10
Overhead tricep extensiion 4 x 8 -10
Skullcrusher 3 x 10-12
Tricep dip 3 x 12-15
Weighted jacknife 4 x 12-15
Hnaging leg raises 4 x 12-15
Decline sit ups 8 x 25

Day Five:

RDL 4 x 8-10
Walking lunges 4 x 10-12
Leg extension 4 x 8-10
Hamstring curl 4 x 10-12
Seated calf raises 150 reps
Recumbent bike 20 mins

Day Six:

Close grip chin ups 4 x 10-12
T bar rows 4 x 8-10
DB single arm bent over row 3 x 8-10
DB military press 4 x 8-10
DB front raise 3 x 10-12
Cable side raise 3 x 10-12
Upright row 3 x 8-10
Weighted crunches 4 x 50
Hanging hip rotation 4 x 8-10
Bicycles 4 x 30 sec

Any suggestions will be appreciated

crapload of volume, but you've been lifting a long time and whatever works works. You could try cutting your routine to 3-4 days a week and doing heavier weight/lower reps with bigger lifts and have a few isolation exercises at the end- it's a bit too much for my liking, but as i said you know what your body responds to best after 6 years.

 

[downunder hunter]

Anyone else? Remember im training for muscle hypertrophy not for strength

 

[smtimelevi]

I think with the frequency that your hittin each muscle with that split you should cut an exercise off each body part. Or rearange your split. It looks like too much. Ive tried doin volume like that and it hindered my gains. Just cuz your goin for hypertrophy doesnt mean that strength isnt a factor.

 

[downunder hunter]

I think with the frequency that your hittin each muscle with that split you should cut an exercise off each body part. Or rearange your split. It looks like too much. Ive tried doin volume like that and it hindered my gains. Just cuz your goin for hypertrophy doesnt mean that strength isnt a factor.

Yeah on paper it does look like alot of volume. I want the sessions to go for around 90 mins or so. Smaller muscle groups ill throw in supersets, larger muscle groups some drop sets. On cycle i dont think i would have to worry about over training with this split, but off cycle i may drop a couple of exercises as the sessions look like alot of volume in particular day 4!