Please critique my splitt and exercises!

[WantNoFatAssHo!]

Day 1

4set DB-press
2set Incl. X-Over cable
2set Pec-Dec
2set X-over Backside of the shoulders
1set Dips

Day 2 rest

Day 3
3set Squat
3set Stiff Legged Deadlift
2set Leg Press
3set Standing Calve Raises
2set Abdominal leg raises
2set Incl. Sit Ups

Day 4 rest

Day 5
3set Hangups
2set PullDown
3set Cable Row V-handle
1set BiCurl Hangups
1set DB Shrugs
2set shoulder BB-Press

Day 6 rest

Day 7 same as day one and so on,

that means that i dont always train the same muscle on the same day of the week. (This is because i think 6 days of regeneration is enough for my muscles.)

 

[WantNoFatAssHo!]

I've tried to choose exercises that complement each other, e.g. wide grip hangups (chinups) for width and cable row for back thickness. But i am not 100% on what exercises that target the different parts of each muscle.

 

[skaman607]

I think it is good.

 

[louden_swain]

Split looks fine, but your selection of exercises could use some work.

For one, you are totally neglecting your chest. I say this because there is absolutely no incline work in your routine. You have incline cables listed. . .but I do not considered that a good strength or size builder for the chest

throw in some incline barbell presses!! Start out with inclines first for 4 sets, then your flat dumbbell presses. This will make a world of difference. Get rid of extra machine work. Add your arm training to this day. Here could be your routine:

4 sets Incline Barbell Presses
3 sets Flat Dumbbell Presses
3 sets Parallel Dips

3 sets Close Grip Bench Presses
2 sets Lying Tricep Extensions

3 sets Barbell Curls
2 sets Incline Dumbbell Curls (45 degree incline)

3 sets Wrist Curls

Leg day looks pretty solid. You could add a couple of sets of leg extensions to help develop muscle around the knees.

Here is your current split for back and delts:

Day 5
3set Hangups
2set PullDown
3set Cable Row V-handle
1set BiCurl Hangups
1set DB Shrugs
2set shoulder BB-Press

You could use some major work. Where are the deads? Where are the rows? Here is a possible beat down heavy routine that you can follow. This is what I follow .

3 sets Deadlifts or Deads of the rack
3 sets Barbell Rows, T-Bar Rows, or Dumbbell Rows
3 sets Chins
2 sets Seated Cable Rows (wide or narrow grip)
3 sets Seated Dumbbell Presses
2 sets Up Right Rows
2 sets Barbell or Dumbbell Shrugs

Overall, you are on the right track. I wish you luck with your training! Good Luck!!

 

[WantNoFatAssHo!]

louden_swain: you seem to have good knowledge of this. I'm going to go trough this once more and do some adjustments, then post it up!

About the deadlifts on back day. Those should not be stiff legged, right? Should they be bent legged?? I'm really confused here...

ps, whats your stats bro?