Is this training good?

[LanceDBOL]

Is this training regim good?
My workout looks something like this...

Day 1
Chest, tris, abs

Day 2
Legs, Calves

Day 3
Rest

Day 4
Back, Bis, abs

Day 5
Delts, Traps

Day 6
Rest

Repeat

-------------------------------------------------------

Chest
Bench-7 sets
Dumbell press- 3 sets
flys - 3-4 sets
dips (leaning forward)-2 sets

Tris
Skull crushers- 4 sets
pushdowns - 3 sets
kickbacks- 3 sets

------------------------------------------

Legs
Squats - 4 sets
Front squats - 3 sets
Extensions- 3 sets
super set with
leg curls - 3 sets

Calves
Standing superset with lying- 3 sets

--------------------------------------------

Back
Seated rows-4 sets
behind the neck pulldowns- 4 sets
Strait arm pushdown-3 sets
superset with
one arm rows- 3 sets

Bis
Alt curls- 4 sets
lying incline curls- 3 sets
Concentration curls-2-3 sets

Various forearms

---------------------------------------------------
Shoulders
Over head dumbell press-4 sets
Side raise- 3 sets
front raise- 3 sets

Delts
Shoulder shrugs- 4-5 sets heavy



Sorry sloppy, just need to know if its good or not... what needs changed and why am I not gaining...

[GT2]

Since you're doing a 4-day split, why don't you try the following...

Monday - Back and rear delts
Tuesday - Shoulders (and traps) and triceps
Wednesday - Rest (cardio)
Thursday - Legs
Friday - Chest and biceps (and forearms)
Saturday - Rest (cardio)
Sunday - Rest

You've got 7 sets of bench, which is unnecessary and overkill. Stick with 3 sets for each exercise, and aim for 4-10 reps.

For chest: flat, incline, flyes, and dips or decline.
For triceps: close-grip bench or weighted dips, skullcrushers, cable pushdowns (I only do 2 exercises for tris)
For legs: squats, leg press, extensions, leg curls, standing and seated calf raise.
For back: DEADLIFT, bent-over barbell rows, wide-grip chins, close-grip pulldowns
For biceps: Barbell curls, alt. dumbbell curls, hammer curls (I only do 2)
For shoulders: Reverse flyes, Military press/dumbbell press, lateral raises

[LanceDBOL]

I like that workout... looks good... But would it hurt to not have 2 rest days in a row? I like going 2 on 1 off... I dont mind what days my workouts fall on so Is that overtraining?

[UberSteroids]

This looks good to me!

On the day 4 you might take a day off to give your legs more rest, if they are still in a bit pain, it will affect any deadlift, d-bell rows or bent over rows, which are in my opinion a must do exercises for your back.

The delts/trap day might really be affected since you did your back day before. I would suggest doing traps on the same day as your back.

Also, two days off after delts/traps day.

If you plan on changing your routine, then Hamish's example of routine should definitely give you a nice start. Then modify as needed.

Good luck.