Please give suggestions on routine.

[xephonics]

Ok Here is my basic workout split. My main goal is strength and mass gain.

Day 1 - Legs
Day 2 - Chest and Triceps
Day 3 - Rest
Day 4 - Back and shoulder
Day 5 - Bicep and Calves
Day 6&7 rest

Cardio - 2 days in a row and skip a day (20 mins on day, 30 mins the next)
Abs - Every other day

Legs:
4 sets of ATG squats
4 sets of leg extensions
4 sets of leg curls

Chest and Tris:
4 sets of Bench press
4 sets of Delcine bench, or a dumbell exercise (i.e flys or DB presses)
4 sets of tricep kick backs
4 sets of skull crushers

Back and shoulder:
4 sets of deadlifts
4 sets of bent rows
4 sets of shrugs
4 sets of barbell shoulder press

Biceps and Calves:
4 sets of straight barbell curls
4 sets of preacher curls
4 sets of high rep standing calf raises
4 sets of low rep high weight calf raises

Reps vary depending on if it is a medium or heavy night. And some of the exercises are switched out or order is changed.

I had been only having one day of rest on day 6, then starting all over on day 7, but it seems to be making me a bit too tired (as I work 60-70 hours a week), and that is why I have 2 rest days in a row now.

Comments welcome.

[SuperLift]

Personally I would give back and shoulders their own days and train 5 days a week. Work calves in when needed.

Legs: Also I would add leg press to your leg routine. I personally always needed more volume for my lower body to grow.

Chest: Id throw some incline chest press in after flat presses. and make sure you hit the flys during your workout.

Back and Shoulders: Id split them into 2 days.. Throw in wide lat pull downs then for your shoulder day throw in some front, side, and rear delt raises in addition to your military press.

[SuperLift]

My routine looks something like this...

Quads:
squats
leg press
lunges
leg ext

Shoulders:
military press
front raise
side raise
upright row
rear delts
(i do shrugs rarely because i feel i have decent size traps)

Back:
deadlift
row
close row
lat pull

Chest:
incline press
flat press
flys
pullovers

Arms
close bench
ez curl
dips
incline curls
skull crusher
preacher

Rest

Rest

[xephonics]

no machines are an option, as I train at home with free weights

[Ronnie Rowland]

Do back by itself on one day and legs by themself on one day as they are big muscle groups requiring a lot of energy!

[xephonics]

hrmmm, so where should I put shoulders? It does not seem like they need their own day since they are somewhat hit on both back and chest day.

could i put shoulder with bicep?

[SuperLift]

hrmmm, so where should I put shoulders? It does not seem like they need their own day since they are somewhat hit on both back and chest day.

could i put shoulder with bicep?

That idea would be a lot better than the routine you have now imo.

[javelinguy]

no hamstrings superlift?

[SuperLift]

sorry, I forgot to mention.

I work hamstring in on either my back day or chest day.

1 leg ham curls
prone ham curls
stiff deads

[tballz]

I have my own day for back and legs because of how much energy it takes. Also I do shoulders with biceps.

[bigrich4]

you ever do dips or close grip bench for tri's? noticed you just said decline. no incline?

[xephonics]

I do close grip and incline variations sometimes, the above example was my basic routine, I do switch some things around.

I have as yet to set my dips/pullup station in my workout room, probably need to do that some time soon :P

[bigrich4]

I do dips from my bench for my tri's and I do them from the corner of my kitchen counter leaning forward for my chest, if you been to jail you know how to use your surroundings for a workout!

I just have one of those door way pullup things, I workout at home too, it workouts better then nothing