Critique my workout (Shooting for bulk)

[FP]

Before we begin, I'd like to say I'm no stranger to lifting but I would absolutely love to get critiqued by you guys who've been doing this way longer then me. I like constructive criticism and look forward to getting bigger based off of your advice/input. My diet for bulking is in check, so let's get on with the workout routine. Currently, I'm trying to bulk. My workout routine is a 3 day split.

Back/Bicep
Chest/Tricep
Shoulder/Trap/Legs

Day 1: Back/Bicep

• Wide grip chins - 3 sets x 8 reps
• Seated rows (cable machine) - 3 sets x 8 reps (150 lbs)
• Deadlifts - 3 sets x 8 reps (155 lbs)
  
• Barbell curls - 3 sets x reps (80 lbs)
• Hammers - 3 sets x 8 reps (25 lbs)
• Preacher curls - 3 sets x 8 reps (30 lbs)
  
  
  Day 2: Chest/Tricep
• Bench press - 3 sets x 8 reps (195 lbs)
• Pec Deck - 3 sets x 8 reps (210 lbs)
• Incline dumbbells - 3 sets x 8 reps (75 lbs)
  
• Tricep kickbacks - 3 sets x 8 reps (27.5 lbs)
• skull crushers - 3 sets x 8 reps cheatbar (80 lbs)
• Tricep extensions - 3 sets x 8 reps (130 lbs) [machine cables]
  
  Day 3: Rest
  
  
  Day 4: Shoulder/Traps/Legs
  
• Shoulder press (dumbbells) - 3 sets x 8 reps (70 lbs)
• Behind neck press (smith machine) - 3 sets x 8 reps (plates)
• lateral cable raises - 3 sets x 8 reps (35lbs each)
  
• Upright rows - 3 sets x 8 reps (70 lb cheat bar)
• Barbell shrugs - 3 sets x 15 reps (225lbs)
  
• Squats - 3 sets x 8 reps
• Calf raises - 3 sets x 15 reps
• Lunges - 3 sets x 8 reps

REPEAT ROTATION.

Any info/advice/input is greatly appreciated. Should I be doing some sort of pyramid or just adding weight to my current 3 sets of 8 until I can do 5-10 lbs more....Also, should I be doing 3 sets of 8? I thought that was generally given to be the number for those looking to add size. Thanks guys.

[Lach01]

IMO i would change your legs to the stat of the week if you can and do them on your own, they are such a large muscle group you will need all your energy to concentrate on them fully without being tired from shoulders try and put in some extensions for detail and curls for hams and apart from that everything looks fine from first glance, aim to be looking around 3-4 sets at 6-8 or even 10.

good luck with everything hope this helps,

[maxumboater]

try and add in some bent over rows for your back. that really helped me add on some size

[Johny-too-small]

1. You workout too much. If youre aiming for mass, then put a rest day or two between workouts. No need to train more than 4 days/wk. Gaining mass is 80% diet, 15% rest, and 5% training.

2. Focus your workouts around compound lifts. Keep it simple, heavy, and short. Rest 3-5 minutes between sets. Isolations are okay but keep the set count low. Iso lifts should be at the end of your workout. Remember that you want mass, so stick to the basics: Bench, Deads, and Squats.

You dont grow in the gym; you grow in the kicthen and in bed.

[crazyhorse1960]

i agree w/johny, you grow when you rest. imo, 4 on & 1 off works best for me when gaining mass.i concentrate on the larger muscles on days by them selves like legs, back and chest i wk them heavy between 6-8 reps it depends on how i feel on the day.A 3 on and 1 off for me is a good cutting routine.it also depends how gd your metabolism wks for you.

[Hudson]

Looks pretty good to me, personally I like to do 4 sets in the 6-8 rep range and pyramid up on compound lifts. Say for bench press, two warm up sets 80lbs 10-12 reps, then 4 real sets starting with 160, next set 180 then last two sets 200lbs, when I can push out 8 reps for my last set next time I come back i'll throw another 5lbs on for each set.

I think it's important to mix things up and not let your body get used to any particular routine. You could try a reverse pyramid or alter the rest you take between sets etc.

[FP]

1. You workout too much. If youre aiming for mass, then put a rest day or two between workouts. No need to train more than 4 days/wk. Gaining mass is 80% diet, 15% rest, and 5% training.

2. Focus your workouts around compound lifts. Keep it simple, heavy, and short. Rest 3-5 minutes between sets. Isolations are okay but keep the set count low. Iso lifts should be at the end of your workout. Remember that you want mass, so stick to the basics: Bench, Deads, and Squats.

You dont grow in the gym; you grow in the kicthen and in bed.

Point taken, thanks man. It just feels weird not being in the gym...Like I'm lazy! But I've since changed my routine and now have incorporated two rest days. Thanks again.