Training Critique

[gr8gear]

Im 24 years old and have been reading around about training programs and methods for the last 5 years. Ive gained a ton of knowledge, but at the same time have gotten confused as hell. The biggest factor is that everybody is different and I understand this completely. My goals are to build a solid core, and hopefully one day being a f$%cking monster. I am starting back after a 1.5 year break. To date I am 6'3 and 185-190lbs, and have a target bulk weight of 225-240lbs. I know my caloric intake is going to be where the weight comes from, but the training/training intensity is what is going to put the calories to work. Heres the program i've come up with. My current routine is 2 on/1 off and 2on/2off (M,T,Th,F) and is as follows:

Day 1- Pulldowns: 15,12,10
BO Rows: 12,10,8,8,6
Deadlifts: 12,10,8,8,6
Squats: 12,10,8,8,6
BB Curls: 3x8-10
DB Curls: 3x8-10

Day 2- Flat Bench: 12,10,8,8
Incline Bench: 12,10,8,8
DB Shoulder Press: 12,10,8,8
Shrugs: 12,10,8,8
Skull Crushers: 3x8-10
Rope Extensions: 3x8-10

Day 3- REST (abs at home)

Sorry about the long post, but ITS GAME TIME! I need a workout thats gonna require me to be carried out the gym door on a stretcher. Let me know if this workout will help me reach my goals or if I am wasting my time. Any input will be greatly appreciated.

[S.P.G]

So your doing that routine Monday Tuesday off Wednesday then repeat thurs, fri, I’m just checking this is correct..

[gr8gear]

Correct..I don this routine twice a week: M-day 1, T-day 2, W- off, Th-day 1, F-day 2, Sat&Sun-off, and then start over.

[gr8gear]

anybody..........

[Ejuicer]

That routine needs a lot of work. You're doing more sets for your bi's then you are for your legs, doing too many sets per workout and doing too many bodyparts per workout.
I would scrap the whole routine if I were you and do a 4 or preferably 5 day routine and space it out so you're doing 1 or 2 bodyparts at most per day so you can put more emphasize on each muscle group.

[TADOLFI]

This is only a model to get started as far as "being carried out on a stretcher"

3 sets of 10 for everything.
Do this for 4 - 6 weeks and then switch it up a little as far as the exercises.

Day 1: Chest & Biceps
flat bench
barbell curls
incline bench
standing dumbbell curls
flat bench fly's
seated dumbbell curls

Day 2: Legs & ABs
squats
calf raises
crunches
leg press
situps
leg curls

Day 3: Rest

Day 4: Shoulders & Triceps
shoulder presses with DB
tricep kickbacks
lateral raises
tricep extensions
front raises



Day 5: Back
dead lifts
bent over dumbbell rows
seated cable row - or cable pulldown
(if no cables, do wide grip pull-ups)

Day 6: Rest

Day 7: Rest or start cycle again

Be sure to work on your form with these so that you can make steady progress once you break in to a different routine.