Critique my split

Right now I am 3 months into cutting with about another 2 to go. At about the start of Feb. I plan on starting to bulk. Right now I'm doing a 3 day split with weights, and cardio 5 days a week. I plan on using a 4 day split that will look something like this, please give me your opinions and things I should add/change.

Sunday: Chest/Shoulders

Flat bench 4 sets
Incline Dumbell press 4 sets
Dumbell flyes 4 sets
Lateral Raises 4 sets
dumbell military press 4 sets
Rear delt raises 4 sets

Monday: Back/Trapz (everything is 4 sets)

Rows
Deadlifts
Pulldowns
Weighted Pullups (maybe)
Barbell Shrugs on Smith Machine Front and back

Wednesday: Bis/Tris

Preacher Curls
Isolation Curls
Standing Bar Curls, or Seated dumbell curls
Skull Crushers
Close Grip Bench
Weighted Dips

Friday: Legs/Abs

Squats
Leg Press
Calf Raises
Weighted Situps (possibly 5 sets)
Weighted leg lifts (Possibly 5 sets)


This will hopefully be my routine for at least 5 months, then I'll go back into a cutter. Thanks in advance for any help.

Also a followup question, right now I'm cutting so obviously I'm eating below maintenance, but when I bulk I want to take in about 3500-4000 Cals a day. How quickly should I go from being in a defecit to these levels to avoid gaining much fat. Oh and this is going to be a very strict, clean bulk...I put on muscle (and fat) very easily and I always end up being big but looking like crap after bulking, and now I'm trying to change that.

Nobody has any advice? If necessary, I'm 23 and 170lb ~16% Bf. I have been training on and off since I was 14, but I let myself go in the last year and a half due to some things, so I'm getting back into training and working hard.

Bump

ha ok here i got!
first ur split
change the order of arms and legs
u use arms on both chest and back day

they are fried
GIVE THEM SOME REST before u hit them again
thats how my split looks
1. Chest/Shoulders(press)
2. Back/Traps/Shoulders(rear Delt laterals)
3. OFF rest EAT ALOT
4. LEGS Calves Abs
5. ARMS
6&7 off REST AND EAT EAT EAT

as for ur clean bulking .. every week increase ur daily intake by a coulple hundered cals or so.. if u start getting REAL FAT FAST cut back a lil on simple sugars and starches first see if that helps

but when i bulk.. i bulk all out.. more food = more muscle= faster metabolism = more fat burning potential when i cut~!

back to ur lifting i think u do too much for shoulders after doing heavy presses and stuff which is overkill and detrimental (KEEP IT SHORT AND SWEET)
arms are too much .. i do 2 excercises for them since they are simple

Tri Ext and Tri Press i.e. CG BENCH and Skull Crushers
for curls i do a traditional grip curl and a reverse grip curl.

on legs do lunges instead of leg press if u do squats or do leg press and lunges but press+squat = redundent

Quote:

---

Originally Posted by taiboxa

ha ok here i got!
first ur split
change the order of arms and legs
u use arms on both chest and back day

they are fried
GIVE THEM SOME REST before u hit them again
thats how my split looks
1. Chest/Shoulders(press)
2. Back/Traps/Shoulders(rear Delt laterals)
3. OFF rest EAT ALOT
4. LEGS Calves Abs
5. ARMS
6&7 off REST AND EAT EAT EAT

as for ur clean bulking .. every week increase ur daily intake by a coulple hundered cals or so.. if u start getting REAL FAT FAST cut back a lil on simple sugars and starches first see if that helps

but when i bulk.. i bulk all out.. more food = more muscle= faster metabolism = more fat burning potential when i cut~!

back to ur lifting i think u do too much for shoulders after doing heavy presses and stuff which is overkill and detrimental (KEEP IT SHORT AND SWEET)
arms are too much .. i do 2 excercises for them since they are simple

Tri Ext and Tri Press i.e. CG BENCH and Skull Crushers
for curls i do a traditional grip curl and a reverse grip curl.

on legs do lunges instead of leg press if u do squats or do leg press and lunges but press+squat = redundent

---

Thanks for the advice, that's was just what i was looking for.
So taking ur advice into consideration, does this split look better

Day 1: Chest/Shoulders
Flat bench
Incline Bench
Flyes
Either Shoulder press or Lateral Raises

Day 2: Back/Traps/Rear Delts
Deads
Rows
Pullups
Shrugs
Rear Delt raises

Day 3: Rest

Day 4: Legs/Abs
Squats
Lunges
Calf Raises
Situps
Leg Lifts

Day 5: Rest

Day 6: Bis/Tris

Preacher Curls
Either standing Bar curls, or Seated dumbell curls
Close Grip Bench
Skull Crushers OR Dips

Day 7 Rest

One question though, I really like all three of the tri exercies, would it really be too much to do all skulls, CG Bench, and Dips?

Quote:

---

Originally Posted by EdMan2

Thanks for the advice, that's was just what i was looking for.
So taking ur advice into consideration, does this split look better

Day 1: Chest/Shoulders
Flat bench
Incline Bench
Flyes
Either Shoulder press or Lateral Raises

Day 2: Back/Traps/Rear Delts
Deads
Rows
Pullups
Shrugs
Rear Delt raises

Day 3: Rest

Day 4: Legs/Abs
Squats
Lunges
Calf Raises
Situps
Leg Lifts

Day 5: Rest

Day 6: Bis/Tris

Preacher Curls
Either standing Bar curls, or Seated dumbell curls
Close Grip Bench
Skull Crushers OR Dips

Day 7 Rest

One question though, I really like all three of the tri exercies, would it really be too much to do all skulls, CG Bench, and Dips?

---

u could probably get away w/ 9 working sets for tri's but i think it would be too much ... i would alternate between CG BENCH and DIPS each week

if u really feel like doing more then take away a day of rest and train on a 6day rotation .. i used to do that

Quote:

---

Originally Posted by taiboxa

u could probably get away w/ 9 working sets for tri's but i think it would be too much ... i would alternate between CG BENCH and DIPS each week

if u really feel like doing more then take away a day of rest and train on a 6day rotation .. i used to do that

---

Thanks, ill take it all into consideration and see how it works out for me in a couple of months.