New workout and split to get big???...what u think?

[TheBorch]

im 6'2 200lbs and about 15% bf i have been messing around with differnt workouts over the months to help me add size and strenght, but it seems as if nothing has worked very well, but im hoping this will, what u guys think??
im currently taking CE2, multi vita, and fish oil

Day1---Chest and Triceps

Dumbell press
4 sets/6-10 reps

Dumbell Incline
4 sets/6-10 reps

Non Weighted Dips
3 sets of 10

Cable Cross over or pec deck
4 sets/6-10 reps

Skull Crushers
3 sets 8-10 reps

Dumbell Tri Ext
2 sets 8-10 reps


Day 2---Back and Biceps

Seated Rows
4 sets /8-10 reps

Lat Front Pull
4 sets/8-10 reps

Chinups
3 sets to failure

one arm db row
4 sets/8-10 reps

Hammer Curls
2 sets/10 reps

Seated Db Curls
2 sets/10 reps

Day 3---Shoulders and Traps
DB Press
4 sets/ 8-10 reps

lat raise
4 sets/ 8-10 reps

Front arm raise
4 sets/ 8-10 reps

upright rows
4 sets/ 8-10 reps

DB Shrugs
4 sets/ 8-10 reps

Machine Shrugs
4 sets/ 8-10 reps

Day 4 Legs
Leg Press
4 sets/ 8-10 reps

calf raise
4 sets/ 8-10 reps

Straight Leg DL
4 sets/ 8-10 reps

Leg Ext
4 sets/ 8-10 reps

ill throw in 3 off days inbetween it just depends on my work schedule, tell me what looks good and not so good thanks for the help!

[TheBorch]

any advice guys?

[StickNPuck]

Looks very similar to a routine I like to use now and then.

There are a couple of changes I would make.

Work in some days where you pyramid up your weight so that your last set you can only do 1 to 2 reps. I personally don't make gains when I do the 4 sets of 6 to 10 reps routine. I need my last couple of sets to be really heavy. I also like to pyramid back down when I'm working my chest and biceps. I don't make good gains on those muscles unless I'm in the 8 set range.

I would also add in some exercises that target the forearms more. I know it makes for a long workout, but it’s worth it.

Add some supersets. It'll help keep the tempo up and gives you a better workout in less amount of time. For your workout, I would superset your lat pull down with one-arm db rows, or superset hammer curls with barbell curls. Another one to superset is your front db raises and your side lat db raises. You can use your imagination on this one.

I also didn't see any exercises that directly target the abs. I would work that in as well.

Remember to change the order of your exercises. I personally love blasting my triceps before doing chest from time to time.

[JohnboyF]

I would drop the machine shrugs on ur sholder day you already have upright rows and db shurgs...

and i would add squats on ur leg day..

[TheBorch]

thanks for the suggestions guys, any1 else?