Need some training help...advice

[SportInjection]

Hello everyone, ive been training for around a year and a half but finally im gettting into proper routines and learning from prior mistakes. Lots of good information on this board. I need someone to criticize my example training split, and maybe rearrange it for the proper days which would be beneficial. Some stats are: i just turned 18, 180lbs, 6"2. I used to weigh 192, but i musta lost some fat....The last time I checked, more than a month ago was my max bench press, which was 255. I rep a lot more so hopefully my max has gone up. I squat 265 (not full squats) for reps of 5x5, just getting into the 5x5 and concentrating on form. So please give me any ideas bout the split, thanx.

Monday: Chest
5x5 - 215lbs flat bench
3x8 - incline
3x8 - dips

Tuesday: Back
5x5 - deadlifts
3x8 - barbel shrugs
3x8 - pull ups (lat - reverse grip)
3x8 - pull ups (back)

Wednesday: Legs
5x5 - 265lbs squats
3x10 - calve raises
3x8 - leg extension
3x8 - leg curl

Thursday: Shoulders/Arms

5x5 - shoulder press
3x8 - military press
5x5 - dumbell curls
3x8 - hammer curls

Am I missing anything here? Core exercises? Overtraining, undertraining?

 

[SportInjection]

Oh by the way, those aren't the correct days, i just put them in order. And when would it be good to take a day rest, between which ones...thanx

 

[RusPA81]

My split goes:

Mon: Chest, calves
Tuesday: Shoulders, Back, abs
Wed: off
Thursday: Bi's,Tri's
Friday: Legs, abs

I have been on this current split for about two months now and it has worked really good.

 

[ffknight84]

Give arms their own day, thats what i do.
Heres my suggestions:

Chest- looks good, if can do weighted dips, also try throwing in some flies, with a pause/stretch at the bottom.

Legs- I would do these after chest day, get rid of leg extension and leg curls. Put in straight leg deadlifts, and some front squats will help. As for calves try this, start at the bottom, push up, on the negative, count to 5 before hitting bottom, at bottom hold for 10 count, start again. Do this for 12 reps. I do o ne set seated and one standing. Hits the calves hard.

Back - do some DB or BB rows, one set of pullups is fine, then do the BB shrugs.

Shoulders- dont know what you mean by shoulder press?? but military is good for 5x5, id use a BB if you can. DO some front raises and reverse flies to hit the different heads.

Arms- Ez bar curls 5x5, hammer grips SKull Crushers or close grip bench for your tris ( which you completely left out ) and some rope pull downs strict form pull out when you hit the bottom of the pulldown.

Also if you know how to do powercleans, those are great, give them there own day and move the BB shrugs to that day with them.

Right now I setup a 5 day routine, hope thats not too much for you. mon-chest, tue-legs, wed-shoulders, thu-back, fri-arms, and maybe sat-power cleans...