feedback on my rountine please

[keith_t]

ive been doing this for about 10 days now. i just wondered what people think of it.

i do 3 days on and 1 day off then start again.

i weigh around 95kg`s
i have around 250 mg protein every day in food and shakes.
creatine before my training.
and i take 17t from sci-mx

my programme looks like this.....

day 1
chest
bench press 5x5 114kg
incline dumbell bench press 4x8 30kg
dumbell flys 3x8 20kg
dumbell bench 1x25 20kg

triceps
weighted dips with 14kg 3x8
close grip bench press 5x5 75kg
over head press 3x8 40kg
tricep push down with bar 2x8 40kg
tricep push down with rope 1x25 15kg

day 2
shoulders
barbell press 5x5 60kg
upright row 5x5 52kg
barbell shrugs 4x8 92kg

legs
squat 5x5 130kg
leg extensions 4x8 40kg


day 3
back
wide grip pull up 3x8
wide grip lat pull down 3x10 55kg
bent over barbell row 4x6 74kg
dead lift 5x5 132kg
low row 3x8 58kg
low row 1x25 35kg

biceps
standing barbell curl 5x5 42kg
dumbell hammer curl 2x8 15kg
incline dumbell curl 2x8 14kg
cable curl 1x25 15kg.

if i do all the reps i up the weight the next time.

any input or changes you think i should make i would be very grateful.

thanks for looking

 

[shibs]

Hey man, what are your goals?

 

[CitizenKane]

Lol I just saw you posted this on MuscleTalk man!

Personally it looks pretty poor, you're training chest and shoulders on consecutive days, meaning in reality you are hitting your shoulders and triceps two days in a row.

Plus you're doing like twice the volume for your biceps as you for your legs.

Also why are you doing shrugs on your shoulder day when your traps are in your back?

IMO you should simplify it and get back to basics. Try a nice 3 day split (push/pull/legs?), focus mainly on the big compounds and don't go overboard on isolations.

Remember the book doesn't stop at bodypart splits either though, you should look into full body training and/or upper/lower splits, I know I certainly have gotten by far my best gains from a full body routine.