Critique my workout routine

[dsldsl1980]

Please don't slam me to hard as I am sure I have plenty of oppertunity here . My main goal right now is size.

Mon-
Bench 10, 8, 6 generally increasing weight 10lb each set
Alternate Flys, Incline, or decline 3x8
Dips 3x12
Overhead rope pulls 10, 8, 6 like bench
Abs 6 sets rotating between (hanging leg raises, declined cruches, ball cruches, basic crunches, reverse decline crunches)

Tue-
40 min running

Wed-
Deadlift 3x8
rotate Pull ups or lat pulldowns 10,8,6 increasing weight
bent bar curls 3x8
Rope curls 3x8

Thur-
40 min running

Fri-
Military press 3x8
Shoulder Raises 3x8
Bench 3x8

Sat/sun is typically rest, on occasion I will go for a jog.

I don't work legs much other than running and I know I'm missing the squat but my legs are already bigger then the rest of me and I'm still not really interested in focusing on them. I would rather have a big chest and arms.

[dsldsl1980]

Weight 178-180
Height 5 9
BF% around 13%

Goal is to be about 190 9.9999% bf

[baseline_9]

This is my split and it works great for me

Mon- Quads Hams Calves (soleus)

Tue- Delts Traps

Thu- Back calves (gastro)

FRi- Chest Bi Tri

I beleive in INTENSITY!

Low volume being my prefered method of training, im a sicko and like to feel like im about to die at the end of my work sets.

If u dont want to be that intense i would reccomend a higher volume approach

All that running is not going to be helping you out, i would stick to 3 low intensity sessions per week for 30mins each


An exaple of what i call INTENSITY, tonights leg workout

Leg press- 4 warm up sets, 1 set to total failure, 1 all out set as follows ( fail at 10 reps, partner forces 3 more, drop 4 plates, fail at 10 again, rest pause, fail again)

Hack squats- 1 work set ( pick a weight u can do for 10 reps, now perform 18 breathing reps, followed by 2x10second negatives)

Quads done (3 working sets) hard to walk, light headed, now for hams

I train hams in a straight set fassion at around 10 reps per set

Lying leg cur (cable machine) 3 sets to failure, explosive reps, slow negatives
Lying Leg curls (hammer) 3 sets to failure, slow reps, peak contraction

Seated calf raise- warm up then 3 failure sets
1 all out set im similar style to the leg press exercise

[baseline_9]

And remember if you want your body to progress you need to force it to do so

You need to be progressive in your training, progressive tension overload

Basically that means adding weight, you need to show ur muscle what it is up against, week in week out, your numbers need to be going up, just remember ur form needs to stay perfect of it dont count

[dsldsl1980]

I understand the intensity tip, thanks. I don't really want to start over with a new program as I built this over time and it works well for me. I more so want to make sure I'm not doing something very wrong or to know if there are some more tweaks I can do to improve it. Anyone?

[baseline_9]

I just dont like this layout much, how about

Mon- back lower back

Deadlift
Barbell row
Lat pull down
Pull over

Wed- chest biceps tri

Flat bench
Incline bench
Floor press or CGBP or pushdowns
Barbell curls

Fri- delts traps

Mil Press
Side laterals
Rear laterals
Barbell shrugs

IMO that woupd work better than what u have ATM, u could do ur low intensity CV on off days

This is more basic