Is this a Perfect routine for size, strength AND shape

[squat till ya drop]

Currently on:

Mon: Chest + arms

Wed: legs + abs

Fri: back + shoulders

-----------------------------------

Want to change to this ( designed by myself) reps will range from 5 - 10. More focused on how the split looks


Mon: Back/ Traps

1x Set of squats
2-3 x Deadlift
4x Bent over rows
4x Pulldowns/ pull ups
2x Shrugs

Wed: Chest/ Abs

3 x Bench
3 x weighted Dips
3 x Incline db press
2 x Pullover
2 x Flyes

2 x Situps
2 x Leg raises
2 x cable crunches

Fri: Legs / Biceps

4 x Squats
3 x Leg press
3 x Extensions
3-4 x Calf raises

3 x BB curls
1x Hammer curls

Sun: Shoulders/ Tris

3 x BB military press
2 x DB seated press
2 x Side raises

1 x Flat bench
1-2 x bench dips
2-3 x tricep extensions

------------------------------------

As you can see everything gets hit at least twice a week with adequate stimulation. Some directly, some indirectly. With plenty of rest between.


Let me no what u think !

 

[squat till ya drop]

Bump

 

[squat till ya drop]

Bump

 

[buddhabuilder]

What are your goals? You have squats on back day; is that just to have another day for legs? What is your diet?

 

[squat till ya drop]

What are your goals? You have squats on back day; is that just to have another day for legs? What is your diet?

Mass and strength. I include one set of squats on back day. And one intense set of flat bench on shoulder day. 7 days is too long to wait IMO. I seem to have good recovery, not to mention the more frequently u perform an exercise, the stronger you get

Sent from my LT15i using EliteFitness

 

[buddhabuilder]

And how do you have your diet laid out?