workout routine?

[bobjack]

need some critique and help with my workout routine.

this is how my basic workout have been going for about the mast 4 months. i rly feel that i need some more variety.

monday - chest/triceps
3 sets incline bench pess 8-12 reps
3 sets flat bench press -8-12 reps
3 sets military press - 6-10 reps
3 sets of dips - 6-12 reps

tuesday - legs
3 sets squats - 10-15 reps
3 sets leg press - 20-25 reps
3 sets leg extensions - 20-25 reps
2 sets deadlifts - 4-8 reps

Wednesday - back/biceps
3 sets standing barbell curls - 8-15 reps
3 sets pull-ups 8-12 reps (these are still hard for me)
3 sets seated cable rows - 8-15 reps
3 sets seated dumbell curls - 6-10 reps
2 sets preacher curls - 6-8 reps

thursday - break

Friday - rinse and repeat

im looking for a routine that i can put shoulders/traps on a new day and what exercises i should do. because at this point im on a 3 day split and i feel a 4 day would be better. since i don't like taking more than 1 break day

[auswest]

How about this:

Mon - chest/bis
Tue - legs
Wed- off
Thurs - shoulders/tris
Fri - back/rear delts
Sat - off
Sun - off/or repeat

Google Dorian Yates, blood and guts

This is what I typically use when off, however this time around on I'm going to attempt.

day 1 chest/bis
Day 2 legs
Day 3 shoulder/tris
Day 4 back/rear delts
Day 5 off
-----repeat------

[dooie]

For shoulders I do military press
Arnold press
Upright row
Literal raises superset front raises

[dooie]

I would chuck another chest and back exercise in if I were you also

[Rhodium]

I would chuck another chest and back exercise in if I were you also

agreed with that

[auswest]

need some critique and help with my workout routine.

this is how my basic workout have been going for about the mast 4 months. i rly feel that i need some more variety.

monday - chest/triceps
3 sets incline bench pess 8-12 reps
3 sets flat bench press -8-12 reps
3 sets military press - 6-10 reps
3 sets of dips - 6-12 reps

tuesday - legs
3 sets squats - 10-15 reps
3 sets leg press - 20-25 reps
3 sets leg extensions - 20-25 reps
2 sets deadlifts - 4-8 reps

Wednesday - back/biceps
3 sets standing barbell curls - 8-15 reps
3 sets pull-ups 8-12 reps (these are still hard for me)
3 sets seated cable rows - 8-15 reps
3 sets seated dumbell curls - 6-10 reps
2 sets preacher curls - 6-8 reps

thursday - break

Friday - rinse and repeat

im looking for a routine that i can put shoulders/traps on a new day and what exercises i should do. because at this point im on a 3 day split and i feel a 4 day would be better. since i don't like taking more than 1 break day

No flys on chest? Something I would add. + another tricep isolation

I will never do a back routine without bent over bar rows.

If you throw a shoulder day in don't forget rear delts or you can choose to hit them on back day