Check out this routine--PLEASE!!!

[raw 1973]

O.k.
I've been working out for 10 years on and off (mostly on), and decided to go back to the basics. I used o do the one muscle a day, or 4 day split. Never got much over 185 lbs ,5' 7"
in the middle of a cycle now trying to get over this weight and thought I would try and put some mass on

Day 1
Bench press
incline db press
behind neck press
dips
scull crushers

Day2
Deadlift
bent rows
shrugs
close grip chins
barbell curls

Day 3
squats
leg press
stiff leg deadlift
leg curls
abs

EOD workout

Just hoping I'm not missing out on massive arm progress, what about throwing in another day just for arms( basically when you do a 4 day split you are hitting arms twice and larger bodyparts once,) I guess this can work because the smaller bodyparts recover quicker. Thanks --Raw

 

[skaman607]

how about Hypertrophy specific training, or try this

Bench Press 5x5
Bent over bb row 4x6
seated behind the neck press 4x6
bb curls 4x6
Squat 5x5
Deadlift 5x5
Leg curls 2x12
Abs whatever you normally do

I'm not relly into a split workout, but some other people can give you some good advice

 

[teen1216]

It looks solid to me. I wouldn't add another day in for arms just yet. See how this goes first. Your routine reminds me of the old school one that Cornholio posted:
http://boards.elitefitness.com/forum/showthread.php?threadid=98518&highlight=oldschool

 

[louden_swain]

I like it. . . .it is basic and to the point.

 

[zackdarnell]

It looks like a good routine to me.

 

[raw 1973]

Thanks for the responses guys! I think I will stick with this throughout my cycle. I just have always hammered my arms on one day by themselves. Also I haven't put on much weight, maybe 10 lbs(just started week 5) so I was starting to wonder if I should up the training. Doing deca 300, test cyp. 400. and d-bol 30 mg ed( but stopped at three weeks, maybe too early). I've been eating like a pig, and not too clean so some of the weight is fat. But, always get plenty of quality calories. Strength is definately going up though, so I'll just keep going strong. Thanks--Raw

 

[Citruscide]

I'm anti behind the neck presses... to great a chance for injury.

C-ditty

 

[zackdarnell]

Good point by citruscide. You might want to replace those with some regular Military Press or standing overhead press.