The best training split ever!

[cccp]

Here is my split, please help me perfect it I haven't lifted in three weeks, gonna start this in January. Need some input though. I'm planning to do this split once every two weeks (HIT). The rest between the workouts will be around 3-4 days. Also I'm planning to do a shitload of cardio (running and swimming).


Chest Day

BB Bench Press
Iincline DB Press
Dips
Triceps Pressdowns
DB Lateral Raises


Back Day

Deadlifts
Pulldowns
DB curls
Shrugs
Forearm Curls


Leg Day

Squats
Leg Extensions
Leg Curls
Calf Raises



Need your advice: should I change the order of exercises, or add something? Thanks a lot!

 

[NWinters]

I think you need some more shoulder work, over head pressing movements, Dumbell or barbell

somthing like:
mon: chest
tues:legs
wedff
thurs:shouders
fri:back

or switch those around to your liking, so that you have 2 days rest between shoulders and chest, same for back and legs

 

[cccp]

ok, where do you people think i should put the BB overhead presses?

 

[NWinters]

you could add them in on bench day , or leg day maybe.

 

[cccp]

yeah, i think i will do them on the leg day, because i tried to do overheads after doing my chest, and it was nearly impossible. the weights i was using had to be really small, otherwise i couldn't lift it, i was so tired already...

 

[michaelcoutts]

yeah there should be a pushing exercise for your shoulder such as a military or arnold press. Generally it is wise to have a pushing exercise and a lateral raise or something like that for the shoulders.

Also a second bicep exercise might be neccessary as you only have one for them. Barbell curls, hammer curls, EZ curls or preacher curls. I find that biceps need more than one exercise for growth but that is just me.