Critique my workout

[aj13]

stats: 24 yrs
2nd cycle - week 7 of Test Cyp 400 for 16 weeks.
170lbs
5'10

Goals, Size and strength - not bulking at the moment (summer here)
Diet is in check, about 400grams carbs, 250-300 protein. low fat

Tips on altering it, I've been doing this for a while and feel like mixing it up a bit. any suggestions?

Cheers boys, current workout is as follows:

DAY 1. BACK
- Lat pull down = 3x8
- Seated Rows = 3 x 8
- Dead Lift = 3x8
-Lat pull down with close in triangle grip = 3x8
- Weighted Back raise (body horizontal) = 3x8

DAY 2. CHEST
- Flat Bench = 3x8
- Crossover Machine = 3x8
- Incline Bench = 3x8
- Flat Fly's = 3x8
- Incline Flys = 3x8

DAY 3. BI'S/LEGS
BICEPS:
- DB curl = 3X8
- Preacher curl = 3x8
- Hammer curl = 3x8
- Cable Biceps curl = 3x8
- Super set

Legs:
- Machine Leg curl = 3x8
- Machine Leg Extension = 3x8
- Leg Press = 3x8
- calf raise = 3x8

DAY 4: SHOULDERS/TRI'S
SHOULDERS:
- DB shoulder Press = 3x8
- DB front raise = 3x8
- DB lateral raise = 3x8
- Shrugs = 3x8

TRI'S
- Cable tri pushdown = 3x8
- cable tri overhead (ropes) = 3x8
- Dips = 3x8
- DB row kickback = 3x8

DAY 5: REST

DAY 1 REPEAT

 

[SPEKTOR-AAA]

DAY 1. BACK
- Lat pull down = 5x8 Last set a backoff set strict form and squeeze
- Seated Rows = 5x8 SAME
- Dead Lift = 5x5
-Lat pull down with close in triangle grip = 3x8
- Weighted Back raise (body horizontal) = 3x8

DAY 2. CHEST
- Flat Bench = 5x8
- Crossover Machine = 5x8
- Incline Bench = 5x8
- Flat Fly's = 3x10
- Cable Flys =3x10

DAY 3. BI'S/LEGS
BICEPS: Do LEGS FIRST
- DB curl = 3X8
- Preacher curl = 3x8
- Hammer curl = 3x8
- Cable Biceps curl = 3x8
- Super set

Legs:
-Squat = 5x5 (Even if really light due to injuries)
- Machine Leg curl = 3x8
- Machine Leg Extension = 3x8
- Leg Press = 5x8
- Sitting calf raise = 3x15
- Standing Calf raise = 3x15

DAY 4: SHOULDERS/TRI'S
SHOULDERS:
- DB shoulder Press = 3x8
- DB front raise = 3x8
- DB lateral raise = 3x8
- Shrugs = 3x

TRI'S
- Cable tri pushdown = 3x8
- cable tri overhead (ropes) = 3x8
- Dips = 3x8
- DB row kickback = 3x8

DAY 5: REST
DAY 6 REST
DAY 7 REST

START NEW 7 Day cycle

 

[aj13]

Why do you suggest the 5x8? Im gonna to drop it down a weight to get through the set if thats the case.

Also why do you prefer to have 3 rest days at the end as opposed to rest days inbetween?

Cheers mate, anyone else have any ideas

 

[SPEKTOR-AAA]

I dont really have a theory behind my madness, just my opinion. Goodluck bro. The more rest the better, and your workouts are no walk in the park if your progressing every week.

 

[moya]

it dosnt matter where you put the rest... but you only had one day off every 9... that is not enough rest at all...
on back day you should be doing deadlifts first...
if your goals are size and STRENGTH like you say, you should be lifting HEAVY...
heavy lifting builds dense, permanent muscle... you dont need a pump to grow, you will still stimulate growth lifting sets of 5's and 3's...

 

[shibs]

i'd switch out the lat pulldowns for pull ups, i don't think you need that much volume for biceps at all, you should do deadlift first, i'd cut out the cross over machine on chest day. to get more rest, i'd just do the tris on you chest day. i'd cut out atleast one of the tri workouts also, and keep in mind dips targets your chest also. just my $0.02