Need feedback on my routine!

[bbweld04]

I've been training for a couple years and have gained a decent amount of size but through reading have came to discover I was over training and limiting my growth. Along with trying to fix my diet I have changed my gym routine. My goals are to gain as much lean mass as possible. I'm 5'11" 195 pounds with I'm guessing 15-18 percent body fat (I'm working on changeing that through diet) I'd like to bulk up to 220 - 230 then cut and lean myself out.
Here's my routine

Monday chest 4 sets per exercise
Flat barbell 12/10/8/6
Incline dumbbell 12/10/8/6
Dumbbell pull over 12/10/8/6
Incline flys 12/10/10/8

Note sometimes I switch the flys to cable flys

Tuesday arms
Barbell curl 12/10/8/8
Alternate dumbbell curl 12/10/8/8
Chin ups 4 sets to fail
Rope curls 3 sets to fail dropping weight each time
Skull crushers 12/10/8/8
Seated tricep extension 12/10/8/8
Rope pull down 3 sets to fail dropping each set

Wednesday Rest day

Thursday back
Pull ups 4 sets to fail
Dead lifts 12/10/8/6
Seated cables 12/10/8/8
Either lat pull down or smith machine bent over row 12/10/8/6

Friday legs
Squats 12/10/8/6
Seated extension 12/10/8/8
Calves 12/10/8/8

Saturday and Sunday are rest days

I try and do core every second day. Usually 2 or 3 exercises at 4 sets each
I try and do cardio 3 or 4 days a week although the last few months I have slacked on that way to much. Trying to get more motivated but damn I hate cardio lol

Please give me good advice. I am no pro but want to take this seriously. I need to know if I'm still over training or not going hard enough. Anything I should add or take away? Thanks a lot guys the help is appreciated.

[bbweld04]

I should note for cardio I run on a treadmill. I do 1 min hard run followed by 1 min med-fast paced walk. I repeat that for about 15-20 min and am usually pretty bagged by the end of it but my cardio isn't that great right now. Is that enough or should I change that up too?

[Donman1001]

I would add more to Legs day, imo Legs should alway be your highest amount of reps for any muscle group, since they are your largest group of muscles. For Bi's i would take an exercise out in place of reverse curls. No shoulder or trap workouts?

[bbweld04]

Thanks man any good suggestions for other leg work outs or should I just add more sets into what I'm already doing? And ya forgot to put that other stuff down. I do shoulders same day as legs.
Dumbbell shoulder press. 4 sets
Front dumbbell raises 4 sets
And not sure what the name is but more less a reverse fly. Sometimes I'll do a shoulder exercise with cables as well.

I also forgot to mention I do 4 sets of shrugs on the smith machine on back days.

How's the rest of it looking?

[gmantheman]

I would re-arange the workout. You have chest on Monday which hits tris and then you are working tris directly on Tuesday. Thursday you are doing deads and Friday you are doing squats. I don't know how your lower back is going to recover. I would drop the volume for my arm exercise and add them into another day. I would go with maybe something like this:
Mon: Shoulders/bis
overhead press 3-4 sets
Lateral raises
Barbell curl 3 sets
incline curls 2 sets
Tues Legs
Squats 4 sets
legpress/ hacksquat 4 sets
Pull thrus 3 sets

Wed Rest
Thurs Chest/tris
incline dumbbell or barbell press 4 sets
flat barbell or dumbbell press 4 sets
dips or decline press 3 sets
closegrip bench 3 sets
overhead rope ext 2 sets
Fri Back
Deadlift 3-4sets
chins/pullups 4 sets
dumbbell or barbell rows 3 sets
shurgs 3 sets

[bbweld04]

Really? That seems like such a small work out? I feel like I'd hardly be working my muscles...

[Donman1001]

I agree with gman, ur split needs to be reworked for sure. I was going to say this last night but I wanted to get to bed so I just posted what I had written.
I would do
Monday - Chest/Bi's
Tuesday - Legs
Wednesday - Rest
Thursday - Back/Tri's
Friday - Shoulders
I have received a lot better gains working Tri's with back and Bi's with Chest rather then visaversa, but it is honestly whatever works better for u.

[bbweld04]

Ok I will change my split for sure then! Would it also help to do a one day on one day off type of split? My shoulder day will be a very quick work out! Any thoughts on doing triceps on shoulder day? Or am I really just better off to do it back day?

[gmantheman]

That would work and in fact I like that split so it would be:
Mon: chest/bi
Tues: legs
Wed: Rest
Thurs: Shoulders/tris
Fri: Back

[Donman1001]

That would work and in fact I like that split so it would be:
Mon: chest/bi
Tues: legs
Wed: Rest
Thurs: Shoulders/tris
Fri: Back

This will work well, when i said I have received a lot better gains working Tri's with back and Bi's with Chest i ment more of i receive better gains if i dont work chest/tri and back/bi

[lmmalone]

This will work well, when i said I have received a lot better gains working Tri's with back and Bi's with Chest i ment more of i receive better gains if i dont work chest/tri and back/bi

Why do you think you get better gains when you do back/tri chest/bi? I've always done the opposite. What makes the difference?