opinions on this split?

[BBronco]

was wondering if it may be benificial to make sunday a rest day, im not really an asthetic lifter, more after functional strength, i want squats and deads every week so plz dont sugest to alternate them.

other than that any cc would be greatly appreciated

Age = 24
Training exp = 4 years
BF% = 8.5

Mon – Chest/Tricep
Tues - Legs
Wed -
Thu – Shoulders/Abs
Fri - Back/Bicep
Sat -
Sun – Start again

Chest/Tricep workout:
Db bench press x 3
Tricep Dips weighted x 3
Wide grip Bench press x 3
Tricep pullovers x 3
Chest Flys x 3
Optional = Cable Flys

Legs workout:
Squats x 3
Diagonal lunge x 3
Glute/ham bridge x 3
Seated calf press x 3
Hamstring curls x 3
Optional = Box Jumps

Shoulders/Core workout:
DB shoulder press x 3
Lateral delt raise x 3
Hanging leg raise x 3
Twisting core things x 3
Prone holds x 2 max
Optional = Shrugs

Back/Bicep workout:
Deadlifts x 3
Wide grip pull-ups x 3
Prone Row/BB bent over row x 3
Lat pull down x 3
DB Curls x 3
Optional = Pushups

p.s optional excersizes are preformed when still feeling strong at the end of a session.

[sleggio]

You hit each group 1/wk. Here are my suggestions:
1. Group your chest exercises together (db bench, wide bench, flyes) and then do triceps (also, consider adding/substituting an incline bench or fly).
2. Put your leg curls after your quad/ham work. Consider adding extensions
3. Add a rear delt movement to your shoulder routine.
4. Consider moving your lat pull-down after your pullups.
5. Consider adding a standing/donkey calf raise to your calf routine.

just my .02

[BBronco]

thanks for the input, i thought itd be better to not group the exercises and give your muscle a chance to recover? is this thinking wrong?

[bigno5]

I would also do 4 sets, the first being somewhat of a warmup set. Shoulder day is really light on shoulder exercises, I would add atleast 1 more shoulder exercise in addition to the shrugs.

Ive had great results with these splits:
chest/back
legs/core
shoulders
arms/core

[raspberry]

This is how I have my split:

Legs/Core/Back
Shoulders/Biceps/Chest
Triceps/Forearms

Works fine for me.

[tbody66]

thanks for the input, i thought itd be better to not group the exercises and give your muscle a chance to recover? is this thinking wrong?

Yes, this thinking is wrong, you are pre-fatiguing the triceps before hitting the chest for what is it's most mass building, and in your own words, functional strength exercise. IMO, you should always work from largest to smallest muscle group during training, unless you are purposely pre-fatiguing, totally different approach then what you are saying you are trying to accomplish. Without knowing what weights you are using it's hard to be more helpful, also if you have only 8.5% bodyfat it is hard for me to picture you not being interested in asthetics, of course maybe you are 6' 3" and 145#. At your age it is quite possible that you do not need the extra day of rest, pics would sure help. You have been lifting four years, but how long have you been on this split, what results are you wanting to see that you aren't? Lot's more information needed to be more specific, as far as adding exercises, you may very well not need that, what are your naturally developed bodyparts? What is lagging? Etc... etc.... etc...