Veterans/experts_please_critique_my_split_

[WantNoFatAssHo!]

This is my current routine

2 or three sets for each exercise, reps range from 6 to 10, I am a natural small frame, 155lbs. Have been working out for three years, whereas two years with 100% dedication.

Goals: pri 1 gain weight, pri 2 gain strenght.

Mon: Legs
Squat
Stiff Legged Deadlift
Leg Press
Leg Press Calve Raises
Standing Calve Raises

Wed: Chest, shoulders, trapezius, triceps
Moderately Incline DB-Press
X-over Cable Partial Reps
X-over Rear Shoulder
BB Military Press
Side Lat Raise
Dips
DB-Shrugs
Machine Shrugs
Tri Rope PushDown
Tri Bar PushDown

Fri: Back, biceps, abs
Hangups
Lat Pull Down Extra Wide Grip
T-bar Row
Cable Row
BiCurl Hangups
Weighted Leg Raises
Incline Weighted Sit-Ups
Legs Raise ChinsRack
(Going to add Barbell rows soon)

Sun: start over with legs as on Monday etc. (I.E. five days of rest, not six as in a once per week split.)

1. Am I hitting all muscles good? Have I forgotten any or are some getting too much work?

2. Is it ok to do Stiff Legged Deadlift only one day after training back? Too much work for the erector spinae?

3. Anything else that I could change/improve?

 

[RusPA81]

I would make this a 4 day split. You have way to much stuff going on, on Wedensday. You will overtrain not mention you will be to tired for all of the exercises towards the end. My split goes:

Mon: Chest, Shoulders
Tues: Back
Wed: off
Thursday: Bi's, Tri's
Friday: Legs

There are many other versions of the 4 day split which would work well too.

 

[he-man]

i would recommend a 4 day split as well -

mon-chest and tri
tue-back and bi
wed-off
thurs-legs
fri-delt and traps
sat sun - off

i would add more bicep work as well flat bench. you only 155. concentrate on big compound lifts in a lower rep range 4-6 eat 6 times a day if you wanna grow. why partial cross overs?

 

[Mindwraith]

If you want a better 3 day split w/o overtraining, I've been looking into HST and it seems to give just that. Not gonna be trying it for a while though till I plateau on my current 5 day routine.

http://www.hypertrophy-specific.com/hst_index.html

 

[WantNoFatAssHo!]

why partial cross overs?

A PT told me something about maximum "weightload/resistance" at maximum contraction, and I really want to focus on separation on my upper pecs.

Partial cross overs is the only pec exercise I know (apart from pec-dec) that keeps the resistance constant throughout the motion. (I.e. bench press gets easier near the top because of the angle of your elbows.)

I'm gonna try to work out a four day split, I was afraid my chest, shoulders day was a bit off...

Thanks anyway, I'm gonna go into the thinking box as we say here in Scandal-navia and figure out a new split!