New Routine for me...Is it any good?

[Toshendin]

Sunday: back/biceps
3 sets DB row 8, 6, (6)
3 sets bent-over BB row 6, 6, 6
2 sets DB curls 8, 8
2 sets BB curls 8, (6)

Monday: Chest/triceps
3 sets flat DB press, 10, 7, (6)
2 sets DB incline press 8, 6
3 sets DB flyes 8, 6, 6
2 sets skullcrushers 8, 6
bench dips (as many as you can to failure; if you can do over 12, put some weight on your lap)

Tuesday: back/biceps
3 sets DB row 8, 6, (6)
3 sets bent-over BB row 6, 6, 6
2 sets DB curls 8, 8
2 sets BB curls 8, (6)

Wednesday: Rest

Thursday: Chest/triceps
3 sets flat DB press, 10, 7, (6)
2 sets DB incline press 8, 6
3 sets DB flyes 8, 6, 6
2 sets skullcrushers 8, 6

Friday: Deadlifts/shoulders
2 sets seated DB overhead press 10, 6
2 sets standing barbell military press 8, (6)
2 sets lateral raises 8, 8
3 sets deadlifts: 10, 8, (6)

Saturday: Rest.

I've been on this routine for about 2 weeks, and I've seen minimal gain in my chest, but not much anywhere else.. ANyone have any advice?

 

[NateDogg]

I don't see squats on there, or any other quad exercise so...add squats!!!

NateDogg

 

[Stryc-9]

Looks like you might be overtraining your arms...I would put more emphasis on lower body....hit the calves and hams, etc.,

I would get rid of the back/bicep routine on either Sunday or Tuesday (your poor arms are getting hammered!!) - and replace it with a nice leg routine (incorporating SQUATS as NateDogg indicated)....

I can't remember who said it - but...if you don't have squats in your workout - you don't have a workout....

 

[scotty green]

so, you want to build that house on stilts eehhh??? TRAIN YOUR LEGS FOR CHRIST SAKE!!!!!!!

 

[Godly1]

i used to work back and bi's together, and chest and tri's together. but byt the time i got to my arms they were so tired from my back and chest routine that i could barely work them. now i just work chest ond back on the same day. and bi's and tri's on the same day. it's worked great fro me so far.