critique my workout

[negative resistance]

gonna try to pack on some mass so im trying to come up with some good exercises for my split. and im trying to stick to strictly compound movements.

i will do about 5 exercises for 4 sets per day. meaning i wont do all 3 benches and then the 4 tricep exercises. i would only do 5 total

day 1- chest/tris

flat bench - barbell
incline bench - barbell
decline bench - barbell
(sometimes use dumbells instead) - but i want to just stick to benching

close grip bench
overhead dumbell presses
dips
skull crushers

day 2- back/bi's

dead lifts
bent over rows
t bar rows
pull ups

barbell curls
hammer curls
wide grip preacher curls

day 3 is off

day 4 legs/abs

squat
leg press
calf machines
hamstring- hammer strength machine

weighted situps
weighted oblique bends

day 5 shoulders/traps
clean and jerk
military press(barbell or dumbell sometimes)
front barbell raises(like imagine holding a barbell for a shrug, but raising it to your chin)

barbell shurgs
dumbell shrugs

day 6/7 off



are there any big compound movements im missing or good ones i can add?

is doing only 5 of those exercises for 4 sets on each day enough?

and any other compound movemnt for biceps?

any exercise i should take off?

thanks to anyone who helps

[HOLLYWOOD]

"front barbell raises(like imagine holding a barbell for a shrug, but raising it to your chin)" <----- these are called upright rows!

too much volume for tris especially after chest, stick to 2 mass exercises and maybe 1 pushdown. I would just stick to the straight bar curls and hammers(like swole says) if you cant get the job done in 6 sets your not working hard enough. 1 press for shoulders, uprights, side laterals and something for the rear head. For back i would throw in weighted chins instead of pulldowns if your trying to pack on mass, nothing blasts the lats like those.

[negative resistance]

"front barbell raises(like imagine holding a barbell for a shrug, but raising it to your chin)" <----- these are called upright rows!

too much volume for tris especially after chest, stick to 2 mass exercises and maybe 1 pushdown. I would just stick to the straight bar curls and hammers(like swole says) if you cant get the job done in 6 sets your not working hard enough. 1 press for shoulders, uprights, side laterals and something for the rear head. For back i would throw in weighted chins instead of pulldowns if your trying to pack on mass, nothing blasts the lats like those.

thanks... what about doing 2 benches and then 3 of those tricep exercises? would that be over doing it?

and is doing each exercise for 4 sets good enough?

[HOLLYWOOD]

if your training natural i would go 9-12 heavy sets a for a bigger body part, and 6 for smaller.

[Hypertrophy]

if your training natural i would go 9-12 heavy sets a for a bigger body part, and 6 for smaller.

I agree, 15 tops for large and 9 tops for smaller.

[negative resistance]

9-12 sets per exercise???? or reps per set???

[HOLLYWOOD]

no no per bodypart!

[negative resistance]

haha alright just checkin lol. and thanks!

[Hypertrophy]

no no per bodypart!

Yeah, Like 3 sets for each exercise, 4 different exercises, which equals 12 total sets for that muscle!

[Unoid]

doing bi's and back the enxt day after chest/tries doens't seem to smart to me.
I know wehn I work chest/tries and shoudlers real hard I'm too sore and torn down to do bis/back and shrugs, too much muscle use of the sore group.

I lift upper body twice a week, Pull days, bis,back,shrugs, then 1/2 a week later do the pushes, chest,tries,shoulders.

Resting more for your upper body might help you work out harder.