feedback needed...my split&exercises

[rukus43]

MON: Chest&Biceps

Chest:
Incline bench (varies DB/BB)
Flat bench (varies DB/BB)
Decline Barbell Bench
Incline DB Flies
Seated machine flies or cable crossover

Biceps:
Barbell Curl
Preacher bar curl
DB hammer curl

Forearms:
Wrist curl
Reverse grip preacher curl

TUES: Back & Triceps

Back:
Deadlift
Bent-Over BB row
Seated Row
One-armed DB row
Chin-ups
Lat pulldown

Triceps:
Close-grip bench
Skullcrushers
Weighted Dips
if I have anything left then I will do some cable pushdowns

WED: Heavy Quads, Light Hamstrings, and Calves

Quads:
Squat
Laying leg press
Seated extension

Hamstrings:
Laying curl
Seated curl

Calves:
Seated calf raise

THURS: off

FRI: Shoulders, Traps & Abs

Shoulders:
DB/BB(front) press
Heavy DB laterals
Reverse peck-deck (for rear delt)
Front Raise with palms facing

Traps:
Upright rows
Shrugs (front and back)

Abs:
Weighted sit-ups on an incline
Leg-lifts
Bridge

SAT: Heavy Hams, Light Quads, Calves

Hams:
Squat w/ feet forward to focus on hams (SMITH MACHINE)
Laying curls
Seated curls

Quads:
Seated extension

Calves:
Seated calf raise

SUN: off

cardio in mornings for 20 minutes
swim in afternoon for 20 minutes

[rukus43]

Can somebody please provide some feeback on my split and suggestions about my exercises? It would be greatly appreciated.

[DutchCowboy]

I don't even need to know how many sets you are doing and I can sum it up in two words: Over Training

[need2bhuge]

MON: Chest&Biceps

Chest:
Incline bench (varies DB/BB)
Flat bench (varies DB/BB)
Decline Barbell Bench
Incline DB Flies
Seated machine flies or cable crossover

Biceps:
Barbell Curl
Preacher bar curl
DB hammer curl

Forearms:
Wrist curl
Reverse grip preacher curl


TUES: Back & Triceps

Back:
Deadlift
Bent-Over BB row
Seated Row
One-armed DB row
Chin-ups
Lat pulldown

Triceps:
Close-grip bench
Skullcrushers
Weighted Dips
if I have anything left then I will do some cable pushdowns

WED: Heavy Quads, Light Hamstrings, and Calves

Quads:
Squat
Laying leg press
Seated extension

Hamstrings:
Laying curl
Seated curl

Calves:
Seated calf raise

THURS: off

FRI: Shoulders, Traps & Abs

Shoulders:
DB/BB(front) press
Heavy DB laterals
Reverse peck-deck (for rear delt)
Front Raise with palms facing

Traps:
Upright rows
Shrugs (front and back)

Abs:
Weighted sit-ups on an incline
Leg-lifts
Bridge

SAT: Heavy Hams, Light Quads, Calves

Hams:
Squat w/ feet forward to focus on hams (SMITH MACHINE)
Laying curls
Seated curls

Quads:
Seated extension

Calves:
Seated calf raise

SUN: off

cardio in mornings for 20 minutes
swim in afternoon for 20 minutes

Chest: I would choose either incline or flat flies..not both, that is too much! And even the decline is pushin it a little...maybe do it every other week JMHO

Biceps: OK!

Forearms: OK!

Back: I would do your lat pulldowns right after deads, then move to BB row then one arm db row and end with seated rows...you can alternate between pulldowns and chins, but don't do both.

Triceps: The weighted dips and close-grip bench are very similar, I personally wouldn't do both on the same day! Either do one or the other and end with cable or V-bar pushdowns

Legs: Just do quads on one day and hams another! Add donkey calf raises!The seated calf raise targets your soleus and donkeys target your gastrocs!

Shoulders: You are ALWAYS working your front delts...you really don't need to hit them unless they are a weak point!

Traps: OK!

ABS: OK!

This is JMHO

[rukus43]

Thanks so much for this information need2bhuge. Everything you wrote makes sense and I am going to implement it. I was probably overtraining a bit and will hopefully begin to see some more gains. Thanks again.