Any fundemental flaws in my workout routine?

[Windex]

Let's assume diet is spot on. Goal is to bodybuild and not powerlifting / strength train.

My current split looks like this (All exercises are 3 working sets and in the 8-10 rep range EXCLUDING deadlifts / Squats which is 5-8). In addition, most exercises have a warmup set, and specifically for Deadlift and Squats I do 2-3 warmup sets to pyramid myself to my working set. I also always start with compound exercises first (squat, deadlift, etc) for that given day. Finally, I typically spend 45-55 minutes lifting excluding PWO cardio (longer on leg day slightly).

Monday: Chest

Incline Dumbbell Bench Press
Decline Barbell Bench Press
Incline Barbell Bench Press
Cable Fly's (Straight across)

Tuesday: Back

Deadlift
Widegrip Lat Pull-Downs
Seated Row (Closegrip?)
Wide grip chin ups

Wednesday: Biceps/Triceps

Seated Hammer Curls
Pull Ups
Barbell Curls
Skullcrushers
Tricep Extensions
Close-grip Bench Press

Thursday: Legs

Squats
Lunges (With Barbell and walking)
Calf Raises
Hamstring Curls
Leg Extension

Friday: Shoulders and Abs

Shrugs
Seated Dumbbell Shoulder Press
Rear Delt Raises (with Dumbbells)
Lat Delt Raises (with Dumbbells)
Hanging Leg Raises
Oblique Crunches
Hanging Knee-Ups

Sat & Sun: Rest

[gmantheman]

Drop the Wed day workout. Your already hitting bis on Tuesday when you work back and you have pullups on your bicep day. Pullups do hit bis but is primarily a back exercise Here are few splits

Mon Chest/bi
Tues: legs
Wed: rest
Thurs: shoulders/tris
Fri: Back

or
Mon: Shoulders/Arms
Tues: legs
Wed: rest
Thurs: Chest
Fri: Back

or
Mon: Shoulders/Tris
Tues: Back/bi
Wed: rest
Thurs: Chest
Fri: Legs.

[Windex]

Drop the Wed day workout. Your already hitting bis on Tuesday when you work back and you have pullups on your bicep day. Pullups do hit bis but is primarily a back exercise Here are few splits

Mon Chest/bi
Tues: legs
Wed: rest
Thurs: shoulders/tris
Fri: Back

or
Mon: Shoulders/Arms
Tues: legs
Wed: rest
Thurs: Chest
Fri: Back

or
Mon: Shoulders/Tris
Tues: Back/bi
Wed: rest
Thurs: Chest
Fri: Legs.

What is the problem with isolation exercises ? All the interviews I've read have bodybuilders who use 5day splits. All your telling me to do is drop abs and change to a 4day split, not much help =/.

[gmantheman]

Re-read my post. How you set your routine up indicates you are no where ready for a
5 day split. Who cares if pro bodybuiders are on a five day split. I bet when they were up and coming and
trying to add muscle they used a 4 or even 3 day split. Isolations are okay but should be used sparingly.
You should focus more on the basic compounds.
You can work abs when ever you want.

[Awesome_Archy]

I was using a five day split when i first started and thought i was doing good, but i hit a wall and found out that i was overworking myself and not giving myself enough rest. I now use a three day split and see much better results and have a lot more energy.

Day 1 chest/Tri
Day 2 Legs/Core (abs ect.)
Day 3 Back/Bi
Day 4 Rest
Repeat

[gmantheman]

Op how tall are you and how much do you weigh?

[Windex]

5"10, 195 lbs, ~14% bodyfat. Im not even talking about professional bodybuilders - ergo, Zyzz, Josef Rakich, pretty much any man/woman interviewed on Simply Shredded uses a 5day split....

[gmantheman]

Then use a 5 day split. If it works for them the it will work for you. But yours is flawed. Your working bis two days in a row. Once
directly and once indirectly. Why do you have pullups on your arm day? You already have widegrip chins and widegrip pulldowns, which in it self is overkill. Just choose one. Pullups and chins work pretty much the same thing.

[FireGuy]

I agree, drop pullups from bicep workout, other than that I think you are good to go.

[mirin_serratus]

there's no problem doing biceps the day after back, let's be real nobody gets sore biceps

[gmantheman]

I believe dec11 said it best. Why workout a muscle that is recovering?

[FireGuy]

there's no problem doing biceps the day after back, let's be real nobody gets sore biceps

I will take it a step further, if your biceps are even remotely sore after a back workout, your form on your back exercises needs some serious attention.

[Windex]

Thanks for the input everyone. I will drop Pull-Ups and replace it with something else. Any suggestions ?

[FireGuy]

Both of your bicep movements are "elbow neutral", throw in some preacher curls or spider curls to alter the point of flexion.

[DeadlyD]

Drop the Wed day workout. Your already hitting bis on Tuesday when you work back and you have pullups on your bicep day. Pullups do hit bis but is primarily a back exercise Here are few splits

Mon Chest/bi
Tues: legs
Wed: rest
Thurs: shoulders/tris
Fri: Back

or
Mon: Shoulders/Arms
Tues: legs
Wed: rest
Thurs: Chest
Fri: Back

or
Mon: Shoulders/Tris
Tues: Back/bi
Wed: rest
Thurs: Chest
Fri: Legs.

Nice i like your 3rd option!

i move heavy things!

[lmmalone]

Take a rest day, drop the pull ups (or move em to your back day)

I like a 3 day split.

day 1 chest/tri
day 2 back/bi
day 3 shoulder/leg

abs whenever I want