4 Day Split Critique

[mastablasta7]

Whats up everyone, I havent been too active on this site in a while since I took off about a year and a half of lifting. Had a bad shoulder injury and kinda gave up on lifting until it was 100% again. Anyways I got back into lifting about 5 months ago and managed to gain back alot so far. I lost about 40 pounds during the year and a half that I took off. When i started 5 months ago i had a scattered routine and now i have a more structured routine that i want you guys to critique. Heres my current stats and routine.

Stats
Height: 6'3
Weight: 215
Body Fat: 14%(Gained alot of fat the past 5 months since I'm trying to bulk back up)

Routine

Day 1: Chest/Triceps
Flat Barbell - 2X8 and 1xDrop Set
Incline Barbell - 1x10 and 1xDrop Set
Skull Crushers - 3x10-12reps
Reverse Grip Tricep Pull Downs - 3x12-15 (Really don't know what you call this)

Day 2: Back/Biceps I rotate these 2 workouts.
Workout 1:
Deadlift - Heavy
Bent Over Rows - 3x10-12reps
Close Grip Rows - 2x10 and 1xDrop Set
Wide Grip Pull Downs - 2x12 and 1xDrop Set
Dumbbell Curls - 2x10-12reps

Workout 2:
Wide Grip Pull Downs - 2x12 and 1xDrop Set
Close Grip Rows - 2x10 and 1xDrop Set
Bent Over Rows - 3x10-12reps
Deadlift - Light
Dumbbell Curls - 2x10-12reps

Day 3 - Rest

Day 4 - Shoulders/Traps/Abs
Shoulder Press - 2x10-12 and 1xDrop Sets
Side Raises - 3x12-15reps
Back Delt Raises - 3x12-15reps (Forgot what you call this too lol)
Shrugs - Heavy
Sit Ups- 3xfailure

Day 5 - Legs
Squats - 3x8-10 (I go really deep on these)
Leg Extensions - 3x12-15reps
Leg Curls - 3x12-reps
Calve Raises - 3x20
Sometimes I'll add in leg press if i feel like it.

Day 5 - Rest

Day 6 - Restart

This schedule is not exact; sometimes I won't take any days off and I'll workout 4 days in a row. I take rest days depending on how I feel. Please critique my routine, any advice is welcome.

[_CrossroadS_]

http://forums.steroid.com/showthread...t=layne+norton

Check out either layne's or base's routine. Probably great for your current situation.

[Gaspaco]

Looks good!

When I did 4day split my was
Back
Shoulders/triceps
Chest/biceps
Legs

[RipOwens]

What's with all the drop sets? Nothing wrong with them of course, just curious.

[mastablasta7]

What's with all the drop sets? Nothing wrong with them of course, just curious.

I've been lifting for like 10 years and I've experimented with just about every routine out there and the one that made me grow the most was doing drop sets. This was my workout routine for bulking and cutting; the only difference was i would start at a lower weight when i was cutting. Heres an example:

Bench Drop Set
Cutting:
245x10-12
185xfailure
135xfailure
95xfailure

Bulking:
295X5
225xfailure
175xfailure
135xfailure

Doing drop sets really gives me an amazing workout everytime. I even gained more strength from bulking drop sets than any other workout.

[lucabratzi]

Am I reading it correctly that you do 2 sets for biceps and 3 sets for chest? If so, why the small amount of sets?

[mastablasta7]

Am I reading it correctly that you do 2 sets for biceps and 3 sets for chest? If so, why the small amount of sets?

Those don't include warm up sets. I usually do 2 warm up sets before benching. You can pretty much count a drop set as 2 sets since they are so exhausting. Also after a back workout my biceps are already worked pretty good so it only takes about 2 sets to finish them off.