My routine needs tweak

[Bsdr]

I've had people ask what my routine was when I asked for help on another thread so here it is. Any tweaks are appreciated.
Monday - chest, triceps
Barbell bench press 4 sets (10,8,8,6)
Incline bench press 3 sets (8,8,6)
Decline - same
Dumbbell fly - 10,10
Dumbbell pullover - 8,8
Tricep
Tricep extension - 10,8,8,6
Tri dip - 10,10
Bench dip 8,8

Tuesday-back and bi
Chin up-8,8
One arm dumbbell row - 8,8,8
Seated row 8,8
Bent over barbell row 8,8
Lat pull down 10,10,8
Standing barbell curl 8,8,6
Close grip preacher 8,8,6
Incline dumbbell curl 12,12
Concentration curl 10,10

Wednesday
5 sets of chinups until failure
5 sets pushups until failure
Weighted incline abs and leg raises
Regular sit ups and Russian twist

Thursday - shoulder forearm

Machine shoulder press 10,10,10
Dumbbell reverse fly 10,10,10
Military press 10,10,10,10
Dumbbell lateral raise 10,10
Dumbbell shrugs 10,10
Upright row 10,10

Standing wrist curl 10,10,10,10
Barbell wrist curl 10,10,10,10

Friday -legs
Squat 10,8,8,6,4
Leg extension 12,12,12
Leg curl 12,12,12
Standing calf raise 12,12,12,12
Seated calf raise 12,12,12,12

Weekend is the same as Wednesday

Any help is appreciated. Current stats are 133 and 6'0

 

[themondtster]

Are you seeing results? Increase in weights, reps, or body mass? What are your goals?

 

[Bsdr]

Goal is to get to 170
5% bf atm.
Tri dip and chin up has improved.
Bench has gone up. Squats are slowly improving. And as far as weight, I can see my arms chest and legs bigger, but the scale seems to stay the same

 

[Buildingup24]

Eat. 133 at 6 feet is pretty low.

you'd prolly see better results from a higher frequency program. Like hitting the big compounds 2-3x a week. And keep in mind gaining muscle is a slower process than we'd like to believe.

 

[themondtster]

Need more rest days to me. Can't build muscle if you don't give them a chance to heal. Like how you do chins and pullups after your back day, seems counter productive. Now when you reach your weight goals conditioning on off days would be alright but until then cut it out.

Like Buildingup24 said eat and compound movements. Different things you can try....push,pull,legs,off,repeat or the way I like it is pull,push,legs because I like to Deadlift on pullday. 5*5/3*5 which is Mon,Wed,Fri. 5/3/1 which is Mon,Tues,Thu,Fri. And so on. Main thing is every couple days give your body a break to recover. Eat big, lift big with plenty of rest you'll get big.

 

[joeblow12345]

I've had people ask what my routine was when I asked for help on another thread so here it is. Any tweaks are appreciated.
Monday - chest, triceps
Barbell bench press 4 sets (10,8,8,6)
Incline bench press 3 sets (8,8,6)
Decline - same
Dumbbell fly - 10,10
Dumbbell pullover - 8,8
Tricep
Tricep extension - 10,8,8,6
Tri dip - 10,10
Bench dip 8,8

Tuesday-back and bi
Chin up-8,8
One arm dumbbell row - 8,8,8
Seated row 8,8
Bent over barbell row 8,8
Lat pull down 10,10,8
Standing barbell curl 8,8,6
Close grip preacher 8,8,6
Incline dumbbell curl 12,12
Concentration curl 10,10

Wednesday
5 sets of chinups until failure
5 sets pushups until failure
Weighted incline abs and leg raises
Regular sit ups and Russian twist

Thursday - shoulder forearm

Machine shoulder press 10,10,10
Dumbbell reverse fly 10,10,10
Military press 10,10,10,10
Dumbbell lateral raise 10,10
Dumbbell shrugs 10,10
Upright row 10,10

Standing wrist curl 10,10,10,10
Barbell wrist curl 10,10,10,10

Friday -legs
Squat 10,8,8,6,4
Leg extension 12,12,12
Leg curl 12,12,12
Standing calf raise 12,12,12,12
Seated calf raise 12,12,12,12

Weekend is the same as Wednesday

Any help is appreciated. Current stats are 133 and 6'0

Way too much volume for bulking. 3-4 days a week max. You can't grow if your always tearing down muscle. So I would do.
Mon- chest, tris, shoulders
Barbell bench 4x 5-10
Incline db 3x12
Overhead db press 3x12
Dips 3x10 weighted
Cable pushdowns 3x15
Heavy abs 3x 20+

Tues- back
Barbell or t bar rows 3x 12
Pull ups 3x 12 weighted
Dl 4 sets 10, 8,5,12+ to failure
Db pull overs 3x12
Barbell curls 3x 12+
Heavy abs 3x 20+

Thursday legs
Squats 4x 10+
Leg press 3x20
Good mornings 3x15
Ghr, if gym doesn't have one do leg curls 4x15
Hyper extentions 3x20
Heavy abs 3x20+

Friday chest, shoulders, tris

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[joeblow12345]

Friday- chest, shoulders, tris
Ohp 4x 10, 8, 5, 15+
Close grip bench 3x10
Db flat bench 3x12
Shruggs 3x12
Face pulls or rev pec deck 3x12
Skull crushers 3x12
Heavy abs 3x20+

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[Bsdr]

Thanks joe will give it a try.

 

[Matthersby]

100% agree with JB. Decrease volume. 1 heavy set on compounds, strict yet heavy for 8-12 on all other lifts to failure. In and out of the gym in 50 minutes unless you are doing less than a 5 day split, maybe 1:20 then.. You need to eat a couple thousand calories in the first 2 hours after your workouts. You've got a good 50 lbs to put on so most of your hard work is going to be outside of the gym..

 

[Bsdr]

Also joe, I didn't see a forearm workout in your routine. Or am I just missing it?