New Workout?

[primetime606]

Hello All,

I have been a longtime reader of this site, and I enjoy reading through posts and taking in all the advice I can from all of the posters here. I've been working out for about 2 years. I'm 6'0 210 pounds, with about 15% body-fat. I have a workout that I have been doing for about three weeks and I want to know if there are any tweaks I can/should make to it. I am just looking to primarily strengthen upper body, that's why no legs workouts in here. I would like any advice or criticism anyone can offer. Thanks!

Day 1 - Chest Bi's (Heavy)
Bench barbell press 4x 10-4
Cheating Barbell Curls 4x -8
Incline Barbell Presses 4x 10-4
Incline Dumbbell Curl 4x -8
Decline Barbell Presses 4x 10-4
Hammer Curls 3x-12

Day 2 - Shoulders Tri's (Heavy)
Seated Barbell Press 4x 10-4
Close Grip Bench Press 4x -12
Standing Barbell Raises 4x 10-4
Seated French Press 4x -12
Shoulder Shrugs 4x 20-10
Dips 3x -12

Day 3 - Back Forearms (Heavy)
Deadlift 4x 10 –4
Wrist Curls 3x -20
T-bar rows 4x 10 –4
Reverse Curls 3x -20
Wide-grip barbell rows 4x 10 –4
Wrist Curls behind the Back 3x -20

Day 4 - Chest Bi's
Dumbbell bench press 4x 20 -10
Cheating Dumbbell Curls 4x -12
Dumbbell Incline press 4x 20 -10
Cable Curls 4x -12
Dumbbell Flyes 4x 20 -10
Preacher Curls 3x -12

Day 5 - Shoulders Tri's
Seated Dumbbell Press 4x 20 -10
Triceps Push-downs 4x -12
Cable Upright Rows 4x 20 -10
Skull Crushers 4x -12
Cable Lateral Raises 4x -20 -10
Triceps Cable Extensions 3x -12

Day 6 - Back Forearms
Chin-ups - 4x -10
Wrist Curls 3x -20
Seated Pulley Rows 4x 20 -10
Reverse Curls 3x -20
Lat Pull-downs 4x 20 -10
Wrist Curls behind the Back 3x -20

Day 7 - Rest

[Armykid93]

Are you not training legs at all?

[gmantheman]

Holly Crap your shoulders are taking a beating. You are essentially working them to days in a row. First day with the hvy chest then directly the next day. Same thing with your tris.

[primetime606]

Thanks for the responses much appreciated

Armykid - I've decided I will in fact add in legs more balance. Would it be alright to add these into my back days, or do you think that will be too taxing.

Squats - 4x 10 -4
Leg Press 4x 10 -4
Calf Raises 4x 20

gmantheman - You think I should lighten the load a bit on shoulders? I've been doing it for about 3 weeks now and I've gotten sore but never too sore when I couldn't work out the body part the second time later in the week. What would you suggest I do for chest on day1 and shoulders into day 2 but still go heavy for both? Maybe you think I should go heavy for day 1 chest and light for day 2 shoulders. Then later in the week, day 4 chest go light and day 5 shoulders go heavy. This could give me more balance. What you think?

[gmantheman]

Thanks for the responses much appreciated

Armykid - I've decided I will in fact add in legs more balance. Would it be alright to add these into my back days, or do you think that will be too taxing.

Squats - 4x 10 -4
Leg Press 4x 10 -4
Calf Raises 4x 20

gmantheman - You think I should lighten the load a bit on shoulders? I've been doing it for about 3 weeks now and I've gotten sore but never too sore when I couldn't work out the body part the second time later in the week. What would you suggest I do for chest on day1 and shoulders into day 2 but still go heavy for both? Maybe you think I should go heavy for day 1 chest and light for day 2 shoulders. Then later in the week, day 4 chest go light and day 5 shoulders go heavy. This could give me more balance. What you think?

Separate chest and shoulders by at least 2 days and same thing with back and bi. I would also do less workout days to allow for optimal recovery. Here are a couple of splits:
Day 1 Shoulders/arms
Day 2 Legs
Day 3 Rest
Day 4 Chest
Day 5 Back
Day 6/7 Rest
or
Day 1 Chest/Bi
Day 2 Legs
Day 3 Rest
Day 4 Shoulders/Tris
Day 5 Back
Day 6/7 Rest

[theforce3169]

Separate chest and shoulders by at least 2 days and same thing with back and bi. I would also do less workout days to allow for optimal recovery. Here are a couple of splits:
Day 1 Shoulders/arms
Day 2 Legs
Day 3 Rest
Day 4 Chest
Day 5 Back
Day 6/7 Rest
or
Day 1 Chest/Bi
Day 2 Legs
Day 3 Rest
Day 4 Shoulders/Tris
Day 5 Back
Day 6/7 Rest

Hey gman....I am extremely new.
I was wondering if you could give a breakdown of the exact exercises you perform per muscle group.
Such as, when you do your back, what routines/exercises do you do?

[gmantheman]

When I was doing the former split, I was incorporating 5/3/1 into it. Here is what a typical routine would like like. My exercises, sets and reps will vary. For Overhead press, bench, deadlift and squats I do 5/3/1. For everything else I may do 6-10 reps, 8-12 or even 12-15 for upper. For lower I tend to do 10-20 reps most of them time. I don't have exact exercises I perform every week with the exception of the core lifts. Here is a typical week.
Mon: Shoulders/Arms
OHP 5/3/1
Lateral raises 2x8-12
Close grip bench 4x8-12
dumbbell curl 4x8-12
Overhead rope ext 2x8-12
incline curls 2x8-12
Tues: Legs
Squats 5/3/1
Leg press 4x15-20
lunges 2x12-15
pullthrus or leg curls 3x12-15
Wed Rest
Thurs Chest
Bench 5/3/1
Incline dumbbell press 4x8-12
decline barbell 4x6-10
Fri Back
Deadlift 5/3/1
weighted pullups 4x6-10
1 arm or chest supported rows 4-5x6-10

[hex]

i do a similar style using one a day at 5x5 and throwing in 2-3 less compounded moves. i have enjoyed it so far. i would recommend it