help me tweak my training program

[xxund3adxempirex]

so i started working out about a year and a half ago. been working with this same workout for the past 6 months but changing things up slightly every month or two. im really looking for good size gains.any help or anything you think i should change up id appreciate it.

Day 1: chest and tri's. +abs
3 sets flat bench(heavy 2-6 reps)
3 sets db fly's
2 sets heavy skullcrushers 4-6 reps
2 sets light skullcrushers get about 10-14 reps
then 2 sets of kickbacks or dips between my ab sets

Days 2: back and bi's +shoulders
3 sets rows (heavy 4-8 reps)
2 sets shrugs
2 sets lateral raises
3 sets bent over rows(heavy)
2 sets incline db curls(4-8 reps)
1 set close grip curls(4-8 reps)
1 set wide grip curls(4-8 reps)
1 set close grip 21's
1 set wide grip 21's

 

[JDid23]

so i started working out about a year and a half ago. been working with this same workout for the past 6 months but changing things up slightly every month or two. im really looking for good size gains.any help or anything you think i should change up id appreciate it.

Day 1: chest and tri's. +abs
3 sets flat bench(heavy 2-6 reps)
3 sets db fly's
2 sets heavy skullcrushers 4-6 reps
2 sets light skullcrushers get about 10-14 reps
then 2 sets of kickbacks or dips between my ab sets

Days 2: back and bi's +shoulders
3 sets rows (heavy 4-8 reps)
2 sets shrugs
2 sets lateral raises
3 sets bent over rows(heavy)
2 sets incline db curls(4-8 reps)
1 set close grip curls(4-8 reps)
1 set wide grip curls(4-8 reps)
1 set close grip 21's
1 set wide grip 21's

bad.

why no legs? no deads, squats, military pressing, dips, chins... i would add a day 3 as legs and do shoulders with chest/tris and do less work if you want a 3 day split.

 

[xxund3adxempirex]

i totally forgot about legs because i do them at school 3 times a week
3 sets leg press
3 sets leg extensions
3 sets calf raises

 

[xxund3adxempirex]

i do dips with my tricep exercises, i was doing deadlifts in with my back work but i just dropped that, and ill add military presses in for sure. i do my workout like Monday=day 1, wednesday= day 2, friday= day 1 sunday day 2 and just keep going like that. but i think im gonna change it to doing shoulders with chest and tri's and just add alittle more back work with biceps? and also im gonna add squats in with my leg days

 

[JDid23]

i do dips with my tricep exercises, i was doing deadlifts in with my back work but i just dropped that, and ill add military presses in for sure. i do my workout like Monday=day 1, wednesday= day 2, friday= day 1 sunday day 2 and just keep going like that. but i think im gonna change it to doing shoulders with chest and tri's and just add alittle more back work with biceps? and also im gonna add squats in with my leg days

don't make things so complicated what are your current lifts and how is your diet? If you want size, you're going to have to eat like you want size.

i would really dumb things down, but in a good way. Example:

Chest/Shoulders/Tris- Flat Bench, Military Press Incline DB Bench, Dips (parallel bars), Tricep Exercise

Back/Bis- Deadlift, Barbell Row, Pullups/Chinups, Bicep Exercise

Legs- Squats, SLDL, Lunges, Calf Raises


you don't need to be doing all of these little isolation exercises- stick to the big ones like these (this is just an example) and maybe add another one if you really want to.

 

[SouthernLord]

Here's a good split that hits all the big basics minus the OCD bodybuilding fluff exercises.

Squat 5x5
Leg Press 3x8-12
Standing Calve raises 3x8-12
Abs

Bench 5x5
Incline DB Press 3x8-12
DB Row 3x8-12
Face pulls or rear delt raises 3x12-15
tricep Extension 3x8-12

Deadlift 5x5
Hyper extensions or Leg curls 3x8-12
Seated calves 3x6-8 heavy
Abs

Standing BB Press 5x5
Chins 3x8-10 or as many reps as possible
Dips 3x8-10 or as many reps as possible
BB Curl 3x8-12

This is very basic and involves all the main lifts. I've used this split in the past with good strength and size gains. You need to squat, bench, dead, row, chin, standing press, and dip every week. These are the cornerstone lifts that build a solid foundation of strength and size.

 

[xxund3adxempirex]

alright thanks guys i appreciate the help, so less isolation more compound lifts

 

[JDid23]

alright thanks guys i appreciate the help, so less isolation more compound lifts

yep good luck.

 

[xxund3adxempirex]

ive been slowly cutting for awhile now and feel small but still can only see my upper abs. idk if i should start bulking alittle or keep cutting?

 

[joe d]

Here's a good split that hits all the big basics minus the OCD bodybuilding fluff exercises.

Squat 5x5
Leg Press 3x8-12
Standing Calve raises 3x8-12
Abs

Bench 5x5
Incline DB Press 3x8-12
DB Row 3x8-12
Face pulls or rear delt raises 3x12-15
tricep Extension 3x8-12

Deadlift 5x5
Hyper extensions or Leg curls 3x8-12
Seated calves 3x6-8 heavy
Abs

Standing BB Press 5x5
Chins 3x8-10 or as many reps as possible
Dips 3x8-10 or as many reps as possible
BB Curl 3x8-12

This is very basic and involves all the main lifts. I've used this split in the past with good strength and size gains. You need to squat, bench, dead, row, chin, standing press, and dip every week. These are the cornerstone lifts that build a solid foundation of strength and size.

i agree with this except that i think some people if training for size should lot include all of the core lifts every sesson. im not one of those people. some people get better size gain by alternating the big lifts for example alternate between squats and leg press, full rows and deads, flat bench and hs ect.