new workout plan

[Ranger5]

Im changing up my routine. What do you guys think? Im 30 yrs old. About 15 years lifting experience. 190 pds, 5'10, 9% bodyfat. Just began my second cycle. First was 250mg test e for 8 weeks. Second cycle 500mg test e 9 weeks. I do a lot of different stuff for abs. I think I will do two on one off.

Day One
Bicep Tricep
Machine Curl Skullcrusher
4 sets 8-10 reps 4 sets 8-10 reps
D.B. Curl Face Smasher
4 sets 8-10 reps 4 sets 8-10 reps
Concentration Curl Cable Pressdown
4 sets 8-10 reps 4 sets 8-10 reps

ForeArms
4 sets 8-10 reps Calf
Seated donkey Raise
4 sets 15 reps
Abs Bent Over Calf Raise
4 sets 15 reps



Day Two

Chest Back

Bench Press 50 Pull ups
4 sets 8-10 reps Bentover Row
D.B. Incline Press 4 sets 4 sets 8-10 reps
4 sets 8-10 reps D.B. Row
Pull Overs 4 sets 8-10 reps
4 sets 8-10 reps

Abs

Day Three

Quads Hamstring

Squat or Deadlift Single Leg Curl
6 sets 3-12 reps 4 sets 8-10 reps
Quad Extension Straight Leg Deadlift
4 sets 8-10 reps 4 sets 3- 12 reps

Superset
Lying Hamstring Curl (4 sets 8-10 reps)
Smith Machine Squat (4 sets 20 reps)




Day Four



Shoulder Calf

Seated Shoulder Press Donkey Calf Raise
4 sets 8-10 reps 4 sets 15 reps
Heavy Upright Row Seated Toe Raise
4 sets 3-10 reps 4 sets 15 reps
Push Press
4 sets 3-10 reps
Lateral D.B. Raise
4 sets 8-10 reps ABs

[iron addict]

You didn't say how many days rest there are between sessions but doing bi's/tris on day one and chest/back on day two has you pounding the same bodyparts (arms) consecutively. Not the best idea for most trainees.

Iron Addict

[brew035]

Are u tring to gain mass?
If you are you should up the weight and lower the reps.
On day one you typed forearms and put calf workouts? Did you mean calves or forearms?

Is this how it works? Im kinda confused about how you tyed this up.
Bis/tris
machine curls skull crushers
4 stes 8-10 reps 4 sets 8-10 reps
and so on?