need some opinions and insight on my 6 day split

[alluprbdy]

I'm about to start my winter bulker so I'm going for size so take that into consideration with any advice. I have about 10 yrs training experience but def no professional so looking for any advice I can get. This is what I got so far if it sucks let me know really need a sucessful bulk.

SUNDAY - CHEST/ABS

Flat Bench 3 sets 10-12 reps
Incline Bench 3 sets 10-12 reps
decline Bench 3 sets 10-12 reps
Dbell flyes/pec dec/crossovers 4 sets 12-15 reps
ABS


MONDAY - BICEPS/CARDIO

Cardio (30 mins)
Standing Curls 4 sets 10-12 reps
Incline Dbell curls 4 sets 10-12 reps
Preacher Curls 4 sets 10-12 reps

TUESDAY - LEGS

Squats 4 sets 15 reps 1x, 8-10 reps 3x
Leg Extensions 4 sets 10-12 reps
Lunges 4 sets 10-12 reps
Standing Calf raises 4 sets 12-15 reps

WEDNESDAY - TRICEPS/ABS

Close Grip Bench 4 sets 10-12 reps
tricep pushdowns 4 sets 10-12 reps
seated overhead ext or skullcrushers 4 sets 10-12 reps
Kickbacks 3 sets 12-15 reps
ABS

THURSDAY - BACK

Deadlifts 4 sets 8-10 reps
Barbell row 3 sets 10-12 reps
seated cable rowing 3 sets 10-12 reps
Lat Pulldown 4 sets 10-12 reps

FRIDAY - SHOULDERS/TRAPS

Military Press 4 sets 10-12 reps
side raises 3 sets 12-15 reps
lying rear raises 3 sets 12-15 reps
upright rows 3 sets 10-12 reps
Shrugs 4 sets 10-12 reps

I figure I will throw in some occasional failure sets, negitives, etc to keep the workout fresh, but let me know what I should change.

[BigBuck6]

I'm about to start my winter bulker so I'm going for size so take that into consideration with any advice. I have about 10 yrs training experience but def no professional so looking for any advice I can get. This is what I got so far if it sucks let me know really need a sucessful bulk.

SUNDAY - CHEST/ABS

Flat Bench 3 sets 10-12 reps
Incline Bench 3 sets 10-12 reps Suggest dumbbell
decline Bench 3 sets 10-12 reps
Dbell flyes/pec dec/crossovers 4 sets 12-15 reps
ABS


MONDAY - BICEPS/CARDIO

Cardio (30 mins)
Standing Curls 4 sets 10-12 reps
Incline Dbell curls 4 sets 10-12 reps
Preacher Curls 4 sets 10-12 reps

TUESDAY - LEGS

Squats 4 sets 15 reps 1x, 8-10 reps 3x
Leg Extensions 4 sets 10-12 reps I'd like to see a leg press or rather some sort of deadlift (romanian/stiffleg)
Lunges 4 sets 10-12 reps
Standing Calf raises 4 sets 12-15 reps

WEDNESDAY - TRICEPS/ABS

Close Grip Bench 4 sets 10-12 reps
tricep pushdowns 4 sets 10-12 reps
seated overhead ext or skullcrushers 4 sets 10-12 reps
Kickbacks 3 sets 12-15 reps These do not build mass sub in weighted upright dips
ABS

THURSDAY - BACK

Deadlifts 4 sets 8-10 reps Good but a lot of volume for this exercise, vary each week with higher and lower reps
Barbell row 3 sets 10-12 reps
seated cable rowing 3 sets 10-12 reps
Lat Pulldown 4 sets 10-12 reps Switch to pull-ups if width is what you want

FRIDAY - SHOULDERS/TRAPS

Military Press 4 sets 10-12 reps switch between barbell and dumbbell each week or every two
side raises 3 sets 12-15 reps
lying rear raises 3 sets 12-15 reps
upright rows 3 sets 10-12 reps
Shrugs 4 sets 10-12 reps

I figure I will throw in some occasional failure sets, negatives, etc to keep the workout fresh, but let me know what I should change.

Overrall pretty good split in my opinion, I would give it a go and change things as the weeks pass. I personally like to make small changes quite often in my routines and others.

[alluprbdy]

Thx for the input, i would do leg press but my gym doesnt have one just the machine leg press goes to like 200#. Will def make the kickback change, and pull ups would build more mass thn a pull down?

[BigBuck6]

What about Romanians/Stifflegs? Yes, pullups with build better than pulldowns. I wouldn't shy away from doing pulldowns altogether but pullups are definitely a better alternative.

[alluprbdy]

Ya i can def do still leg deads wasnt sure if I should or not since it hits bk too, but will def swap that stuff around.

[stack_it]

SUNDAY - CHEST/ABS

Flat Bench 3 sets 10-12 reps
Incline Bench 3 sets 10-12 reps
decline Bench 3 sets 10-12 reps
Dbell flyes/pec dec/crossovers 4 sets 12-15 reps

Are you doing 4 sets of each of these? If so, that's 21 sets for chest and is way too much.

As far as the routine in whole, I'm a fan of 8-10 rep range for mass.

[stack_it]

Also take bigbucks suggestion and put those stiff legs in there. Your leg routine was lacking in the hamstring area.

[alluprbdy]

Are you doing 4 sets of each of these? If so, that's 21 sets for chest and is way too much.

As far as the routine in whole, I'm a fan of 8-10 rep range for mass.

Na its either or

[alluprbdy]

Ok so I think I will change reps to 8-10 for most excercises outside of flyes and maybe my lateral raises bc I like the higher reps with them. Should I add stiff leg deads or replace leg ext with stiff leg deads? What ab adding pull ups? Or replace pull down with them.

[BigBuck6]

Ok so I think I will change reps to 8-10 for most excercises outside of flyes and maybe my lateral raises bc I like the higher reps with them. Should I add stiff leg deads or replace leg ext with stiff leg deads? What ab adding pull ups? Or replace pull down with them.

I think you can probably just add them to your routine and see how it goes, if you start overtraining sub them in and out every week. I agree with the higher rep scheme for laterals and flyes I personally would rather go lighter and keep the reps high.

[stack_it]

Ok so I think I will change reps to 8-10 for most excercises outside of flyes and maybe my lateral raises bc I like the higher reps with them. Should I add stiff leg deads or replace leg ext with stiff leg deads? What ab adding pull ups? Or replace pull down with them.

Yeah certain shaping exercises like the flies and lat raises are good to do a few extra reps. I would just add the stiff legs in. Then start your back work out with the pullups. Should be fine with leaving the pulldowns aswell.

[alluprbdy]

sweet thx for the input guys