workout routine

[chest6]

hey guys heres my routine..im new here so feel free to give me crap thats what im looking for..
Im 18 y.o. 6' 2" 240lbs

I recently changed doing chest/triceps every 5 days..whatever day of the week it may fall on but it looks like this
Bench Press: 4 sets of 8 reps
Incline Press: 3 sets of 8 reps
DB Bench: 3 sets of 8 reps

I also do Back/biceps once every 5 days..same as above. I always take a day of rest in between my chest/tris and back/bis workout.
Lat Pulls: 5 sets of 6 reps
Seated Rows: 4 sets of 8 reps
Bent Over Rows: 3 sets of 6 reps

Shoulders every 5 days usually same day as chest/tris workout above
DB shrugs: 3 sets of 8 reps
Military Press: 3 sets of 6 reps

Legs once a week
Squats: 4 sets of 5 reps....2 sets of a 3 second pause at the bottom of 5 reps
Deadlifts: 4 sets of 4 reps (or leg press) 4 sets of 5 reps
Leg Ext: 3 sets of 8 reps
Leg Curls: 3 sets of 8 reps
or substituting straight leg dead lift: 3 sets of 6 reps

PLEASE GIVE ME SOME ADVICE/OR TELL ME HOW MY ROUTINE SUCKS

[abstrack]

looks good to me. Is it working for you? What are your goals?

[chest6]

I actually changed it to this recently. Before, I was doing sets of 3 on bench for 6 weeks or so and i got some really good results and then they starting coming to a halt and my bench weight wouldn't budge. After reading a lot on this site and others it said to change your routine every 6-8 weeks or so. Currently i can get 305 for 3 reps and my max is probably around 335. Im shooting to get 405 as soon as possible....however long that may be

[chest6]

I figured I would do this for about 8 weeks and then try the Westside routine I've read about on this forum..maybe that will get me close

[Jantzen4k]

do deadlifts with back.


unless your doing stiff-legged

[JiGGaMaN]

yeppers, id definitely take away the seated rows and replace em with deadlifts on back day. deadlifts are the best back building excercise ever.

[chest6]

thanks guys..I'll switch it up. I was assumed I should do deadlifts with squats because I thought they worked similar muscles...I know they work the lower back well but I figured so did squats.

[russia dog]

leg curl and leg ext are useless if you are trying to put on mass..

[juicyr6]

do deadlifts with back.


unless your doing stiff-legged

yup what he said!

[chest6]

If I do deadlifts with back, and squat on a seperate day, am i not going to overtrain since deadlift and squat work very similar muscles??

[collar]

there is 2 ways of doing deadlifts
bend legged which works ur lower back
or stiff legged which works ur hamstrings
so it depends what u are looking to work

[chest6]

not stiff legged..just conventional style is what i do usually..doesn't it work your legs and ass too?

[collar]

hmmm possibly but i do the 2 ways. so i get full concentration on lower back then full concentration on hammies.
but if u prefer doing it that way go ahead

[chest6]

well ya i do it both ways too..i just do stiff legged on leg days to kill the hams...thats what they said to do up there^^