Critique my bulking program

[bwatcher949]

Stats:
5'11"
16% bf
207lbs
25 years old
Diet: 4200cal clean
I burn about 3700 on workout days(wearing a body bug)
Current cycle: 500mg test, 300mg deca, 30mg dbol
Current progress picture:http://sphotos.ak.fbcdn.net/hphotos-...010_4386_n.jpg



Monday: chest / tri's
Flat bench - 3x6
Decline bench - 3x6
Incline dumbbells - 3x6
Dumbbell flies - 3x6
Skull crushers - 3x6
Tricep ext - 3x6
Tricep pressdowns - 3x6
Dips - 3 sets to failure

Tuesday: back/bi's
Wide Chins - 3 sets of 10
Deadlift - 3x6
Wide lat pulldowns 3x6
Cable rows - 3x6
Dumbbell rows - 3x6
Barbell curls - 21s(777) - 3 sets
Preacher curls - 3x6
Reverse curls - 3x6(forearms)

Wed - off

Thursday - quads/hams/calves
(I know this day is busy)
Squat - ass to grass 3x6
Leg press - 3x6
Forward lunges - 3x6
Front squats - 3x6
Thigh ext - 3x6
Stiff leg dead - 3x6
Leg curl - 3x6
Standing calf raises - 3x10-12
Seated calf raises - 3x10

Friday - chest / tris repeat

Saturday - back bi repeat
Also hitting shoulders on Saturdays

Sunday - off


Looking forward to your feedback

[D7M]

I don't care for your split at all.

Even on cycle, I still only like to hit body parts ONCE a week, and hit them hard.

You're not even dedicating a day to delts.

[bwatcher949]

I'm hitting delts on Saturdays.

[bwatcher949]

What if I was to make Wednesdays delts/traps/abs?

[Dukkit]

first off... good work man.
big big improvement

second off... i dont like the split either

if your basically doing all body parts in 3 days a week . then make it m-w-f maybe

for bis id do the 21's last. to failure

to me thats just alot of exercises and sets.

ive recently lowered my volume to 3 exercises per body part. short rests. high intensity. heavy weight. ive seen better gains.

is this routine how youve been training for sometime?

[bwatcher949]

Or:

day 1: chest/tris
day 2: back/bis
day 3: off
day 4: shoulders/traps
day 5: legs
day 6: off
day 7: repeat

[Dukkit]

if you need 4 days to do all body parts

then m-t and th-fr

m-legs
tue- chest
th- back/delts
fri - arms

or ive been doing arms and delts together recently. due to them being smaller muscle groups and quicker to work out. still doesnt take long

[bwatcher949]

I been doing this routine with 3x8 and now started to plateau. That's why I switched to 666

[Dukkit]

and i like to get legs done early in the week

gets it over with

gets the homormones and such pumping for the rest of the week

[BIGB]

i'm a big believer in doing what works for you so to answer your question how do you feel if you like it stick to it and change it up in 3 months if not change now you seem to know what you 're doing so stick to it.

[bwatcher949]

Ok thx.

I like this split but think I'm going to break it so I dot train anything more then once a week.

I prefer legs on Fridays because Saturday n Sunday give me time to relax and recover. My legs get really sore the next day. My squat on 3rd set is only 385 but for a set of 6 ass to grass it isn't that bad. I been able to continue to progress with my legs. My chest is lacking pretty bad tho

[Machdiesel]

If you wanna bulk try working out M-T-Th-F and rotate Push/pull/legs like this

M-Legs T-Push Th-pull F- Legs M-push T-pull Th-legs F - push etc, etc

Edit: Training a muscle more then once a week will yield better results for the majority of people, The whole "once a week and endless amounts of sets/reps" just isnt as effective.