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Heres what I have been doing:
Monday-chest, triceps
Tues-Legs, abs
Wed-back, bi's
Thur-shoulders,
Friday-abs, calves
Sat-off
Sun-off
How does this look? Im 21, 187lbs, 6'3", consume 4000calories plus a day, fast metabolism, bf% around 10 I would guess, prolly less.
Looks fine bud. Are you trying to gain mass? Do you feel the routine is working well for you? If not then we can start looking for a change to root out the problem.
My goal of 200 lbs seems out of my reach. Im leaning hard to aas right now. Any help? I eat 6-8 times aday, 4000+ calories, 400+ grams of protien. I think maybe my workouts are too long, they take about 45 min for one muscle group. Maybe I should break it down:
Mon-chest
flat dumbell press, 4 sets, 6-10 reps
incline press, 4 sets, 6-10 reps
dumbell flys, 4 sets, 8-12reps
Tues-legs
squats, 4x 8-10 reps
lunges-barbell, same
hamstring extensions, same
quad extensions, same
Wed-back bi's
pull ups, 5-12 reps x4
dbell rows, 6-10 reps x 4
cable rows, 6-12 reps x 4
dead lifts, 6-10 reps x 4
alternating dbell curls, 8-10 reps x 4
preacher curls, 6-10 x 4
alternating hammers, same
Thur-shoulders
dbell press, 6-10 x 4
standing military press not behind back, 6-10 x 4
?shoulder flys for lack of better terminology, same
shrugs, same
Fri-no probs there
Overtraining perhaps?
If you have been doing that routine for over a month or so I would switch it up and do like 5 sets of 5. I would do chest seperate, arms seperate, legs seperate, and back and shoulders seperate if you have time. I would only do a couple of exercises on each bosy part and do them really heavy with long rest in between sets to make sure you aren't prexhausted. Heavy weights = mass