Help me tune up my workout please!

[PurplePatriot]

Unfortunately I haven't been working out in about 6 months and I can't stand how small I have become. Good news is that I am hopping back into the flow of things next week.

I am 6'1 about 175 and I would like to be closer to 195. I work out to be healthy and aesthetically appealing. Not going to be mr olympia, not going to be a professional athlete, Just want to fight my bodies skinny genes.

I am going to do a Monday - Tuesday - Thursday split

I have had a lot of success in the past doing low rep high weight workouts with decreasing weight in each sets. Essentially maxing out on first set, lowering slightly for the second set etc. So I would like to keep that as my basis.

My strengths: Traps and Upper back
Areas to Improve: Lats, chest and upper-back posture

Here is roughly what I have been using previously. And these also all have warm-up sets that are not listed here. And also I am unsure right now what all my weights will be.

Mondays (Back + Biceps):
Semi-stiff leg Dead Lifts (one of the few exercises I increase weight on each set)
1setx8, 1 setx6, 1setx4
Seated Cable Rows 3x8-10
BB Rows 3x8-10
DB bent over raises 3x8-10
Pullups 3x10
DB Curls 3x8-10
BB Curls 3x8-10



Tuesdays (Triceps + Chest)
DB Flat bench 3x8-10 (can only really do DB on bench due to shoulder injury)
DB Decline bench 3x8-10
DB Incline bench flies 3x8-10
Cable Single arm extensions 3x8-10
Skullcrushers 3x8
Dips 3x8
Cable Crossovers 3x10


Thursday (Lower body):
Leg Press 3x8-10
Lying Leg curls 3x8-10
Leg Extensions 3x8-10
Seated leg Curls 3x8-10

I want to know where I should put a shoulder exercise. Should I throw it in with legs? And what about the deadlifts? should they stay with back?
Shoulders (Wednesday or Friday)
DB Shoulder Press 3x8-10
BB shrugs 3x8
DB front delt raises 3x8-10
DB side delt raises 3x8-10


I think that's about all I can come up with now. I would prefer to keep it at 3 days but would consider a 4th day. Critique all you want, thats why I posted it. I will take everything into consideration.

[ranging1]

Unfortunately I haven't been working out in about 6 months and I can't stand how small I have become. Good news is that I am hopping back into the flow of things next week.

I am 6'1 about 175 and I would like to be closer to 195. I work out to be healthy and aesthetically appealing. Not going to be mr olympia, not going to be a professional athlete, Just want to fight my bodies skinny genes.

I am going to do a Monday - Tuesday - Thursday split

I have had a lot of success in the past doing low rep high weight workouts with decreasing weight in each sets. Essentially maxing out on first set, lowering slightly for the second set etc. So I would like to keep that as my basis.

My strengths: Traps and Upper back
Areas to Improve: Lats, chest and upper-back posture

Here is roughly what I have been using previously. And these also all have warm-up sets that are not listed here. And also I am unsure right now what all my weights will be.

Mondays (Back + Biceps):
Semi-stiff leg Dead Lifts (one of the few exercises I increase weight on each set)
1setx8, 1 setx6, 1setx4
DB Curls 3x8-10
BB Curls 3x8-10
Wide Grip Pull-downs 3x8-10
Seated Cable Rows 3x8-10
Barbell Rows 3x8-10

Tuesdays (Triceps + Chest)
DB Flat bench 3x8-10 (can only really do DB on bench due to shoulder injury)
DB Decline bench 3x8-10
DB Incline bench flies 3x8-10
Cable Single arm extensions 3x8-10
Skullcrushers 3x8
Dips 3x8
Cable Crossovers 3x10


Thursday (Lower body):
Leg Press 3x8-10
Lying Leg curls 3x8-10
Leg Extensions 3x8-10
Seated leg Curls 3x8-10

I want to know where I should put a shoulder exercise. Should I throw it in with legs? And what about the deadlifts? should they stay with back?
Shoulders:
BB somewhat close grip shrugs 3x8
DB shrugs 3x8
DB front delt raises 3x8-10
DB side delt raises 3x8-10
DB seated bent over raises 3x8-10

I think that's about all I can come up with now. I would prefer to keep it at 3 days but would consider a 4th day. Critique all you want, thats why I posted it. I will take everything into consideration.

for ur back day u should do ALL your back exercises before u train your arms, if u train ur arms before ur back exercises theyll be fatigues and u wont be able to train ur back properly

also instead of doing pull downs, try doin pull ups, add weight to urself if you can do more then 10 reps, its a much more effective exercise

id also add in 3 sets DB bent over raises, since u stimulate ur rear delts on back day i would throw in ur rear delt exercise on your back day, rather then your shoulder day since the gap between ur shoulder workout and back workout isnt big, so training ur rear delts on shoulder day could hinger ur back workouts since ur rear delt could still be fatigued and recovering

for ur chest workout id get rid of the single arm cable extensions and the cross overs, and instead to just 3 sets of close grip bench press since thatll work both ur triceps and chest

if youve trained ur chest first, then doing close grip bench press as ur first tricep exercise will work u triceps hard and giove your chest that last little bit of stimulation

for u leg day U NEED TO DO SQUATS, do 3 sets of squats as your first exercise and then do leg press

u dont need to do lying leg curls, 3 sets of squats and 3 sets of seated leg curls is more then enough to do ur hamstrings, plus uve already done stuff leg deadlifts on your back day

also do some calves on your leg day, 3-4 sets of standing calve raises would be a great addition

do ur shoulders, traps and abdominals on friday since itll give u rest break between ur chest workouts

i dont see much work for ur front deltoid in your shoulder workout, so id add in 3-4 sets of some sort of shoulder press

personaly id opt for 2 sets dumbell shoulder press and then 1-2 set of barbell shoulder press to the chest

if it was my shoulder workout it look like this
2 sets dumbell shoulder press
2 sets barbell shoulder press (4 sets total for front delt)
3 sets upright rows
2 sets side raises (5 sets total for middle delt ans some trap stimualtion)
4 sets barbell shurgs (i dont like dumbells since its a little hard when u get stronger to hold big dumbells on your sides)

if you wanna do front raises try using a barbell instead of dumbells, since its alot harder to cheat using a barbell and u can keep constant tension on your stabaliser muscle, u also are alot less likely to injure urself

also when u do front raises with a barbell sit down, since this will prevent most of the problem of using ur back to assist you, most people injure themselves doing this, and alot of times its hard to prevent

by using dumbells its often very easy to cheat, and much easier to hurt urself since ur body can be put off balance, lean side to side, place tension off your shoulder, rotate ur shoulder and the list goes on, ive seen alot of people injuring their shoulder using dumbells for this muscle group

[PurplePatriot]

some great points. appreciate it, i'll fiddle around for a bit editing some things.

Dont know how I missed shoulder press, thats one of my single favorite exercises!

[PurplePatriot]

whats a good one to put some size on my lats? thats an area I feel like I really want to improve.

[Machdiesel]

for me wide grip heavy lat pulldowns get my back really wide/big. IMO its the best exercise for lats

[ranging1]

whats a good one to put some size on my lats? thats an area I feel like I really want to improve.

i always find pull ups with added weight is the best

i dont like pat pull downs becuase i usually weigh 96-97kg, and can lat pull down 137kg for 8,

so it makes life difficult trying to pull the bar down and lock your lets into the machine when u weigh 40kg less

that why i choose pull ups, u can just attach weight to yourself and your off, they are also a free weight exercise so it stimulates alot more growth then what using a machine can

[PurplePatriot]

ok cool, i'll really focus on the pull downs or pull ups whichever i decide to go with. appreciate all the help guys.