Back on a one muscle group per week workout

[the People's Champ]

..till the end of the year. hopefully, I can gain some size, specifically in my arms. here is what I have planned thus far

day 1
rack deads
- superset with pull ups
bent over bb rows
- superset with pullups
bb curl
hammer curl

day 2
flat bench
incline db press
dips
decline skullcrushers
tricep pulldown

day 3
front squat
lunges
stiff leg deads
standing calf raises

day 4
snatch
power clean
upright row
bb curl
- superset with overhead db extension
incline skullcrushers
- superset with incline db curl

all days except leg day I will be doing cardio and if I can still muster up some energy, some ab work. so far, I have done days 1 and 2, and I feel pretty good. before i was doing a full body workout, but now I am going for a little shape/size instead of strength. I know the frequency on arms is a little on the high side, but I want to get them up to par with the rest of my body.

suggestions? comments?

 

[backlash79]

curious on back day... y the superset with pull ups twice? or really y at all? the supersetting for the back i mean. and not for chest?

and reps? sets? also is this a 4 on 1 off?

 

[zackdarnell]

Shouldnt it be "each muscle group once a week" instead of "one muscle group per week"?