Best mass routine??

[barbellbob]

Hi guys, i recently posted on here with my new routine (triceps lagging) but the more i read the more confusing things get :/ iv been lifting around 2 years and made some progress but not half as much as id have liked. I was debating mc 5x5 routine but some people say its not great for mass, others disagree.. some people was saying a 5 day split doesn't allow for proper recovery and growth :S im sick of all the guesswork! I want a solid routine that will provide results! Im consistent with my diet (food is weighed etc) hitting 4000kcal pd with a macro split of 40/40/20 but i am starting to think my downfall is not having enough rest, my job is very physical and quite long hours, so maybe an extra day or 2 off the gym would do me good? I cant seem to find a routine that people generally agree on (very frustrating) I was thinking of trying something like this..

Monday - chest and tri's

Flat bb bench 4 x 6-8
Incline bb bench 4 x 8-10
Db flys 3 x 8-12
Decline db bench 3 x 6-10
Db pullover 3 x 10-12

Weighted dips 4 x 8-12
Rope pull downs 3 x 8-12

Tuesday - back and bi's

Barbell row 4 x 6-8
Lat pulldown 4 x 8-10
1 arm Db row 4 x 8-10
Close grip lat pulldown 4 x 6-10

Preacher curl 4 x 8-12
Hammer curl 4 x 8-12

Wed - Rest

Thursday - shoulders

Bb overhead press 4 x 6-8
Arnold press 4 x 8-12
Lat raise 4 x 10-12
Upright row 3 x 8-10
B.O lat raise 3 x 10-12

Friday - Legs

Squats 4 x 6-8
Leg press 4 x 8-12
Leg ext 4 x 8-12
Leg curl 4 x 8-12
Calf raise 3 x 8-12

Any opinions, alternative routines, criticism etc are all welcome. I want to set a good routine that i feel comfortable and confident sticking with over the next 3-4 months but the more i read the more my head hurts

 

[barbellbob]

Bump! Anyone? ??

 

[BODIUC]

Monday - chest and bis 3exercises 4sets 9,7,5,3 of each
Tuesday- legs 3 exer. 4 sets 9,7,5,3 of each
Wed. - off
Thur. - shoulders and forearms 3x4x 9,7,5,3
Friday- off
Saturday- back and tris 3x4x9,7,5,3

This is my routine, more is overtraining for me, and less, not enough. Rest between sets 30-45 sec, rest between ex. 2 minutes. Range of 9,7 is for hypertrophy, and 5,3 is for thickness, strenght.All to failure!! No cardio!!!
Bodiuc

 

[barbellbob]

Do you mean 3 exercises for each (3 for chest 3 for bi's?) I may reduce the volume in my routine a touch and see how i get on with that over the next month or so, one thing im going to really focus on this time is increasing the weights as often as possible (as long as i can achieve the desired rep ranges) and keep a detailed log of everything, really need to find out the most efficient way for me to train. Thanks for the input bro

 

[BODIUC]

Yes, 3 for each. No problem, friend.