Please review my workout schedule

[musclestack]

I've been training with the same exercises and rep ranges for a long time. In fact, over the past 5 years, I've only changed up maybe 2 or 3 exercises, so I would like to revamp my training schedule for my next cycle. I'm going to keep my major compound movements, but add/change some of the other accessory work. Please take a look and tell me what you think of it, and if you would add, remove, or change anything.

I should also add that I prefer both, a bodybuilding AND strength training approach. I would like to get as much size as possible during my next cycle but also get as much strength gains as possible, so on my basic compound movements (bench, squat, press), I generally do 1-2 heavy sets with low rep range (4-5), and the other sets are done with around 10 reps. So, in my workout schedule where it says 'heavy', assume 4-5 reps.

Monday: Back/Calves

Wide grip pull-downs (4 sets, 10 reps)
Close grip reverse pull-downs (4 sets, 10 reps)
Bent over dumbell rows (4 sets, 10 reps)
Seated machine rows (4 sets, 10 reps)
*I would also like to add in 3 sets of pull ups to failure. Should I add these in at the end or beginning of workout?
**I need suggestions on calf exercises, rep range, and amount of weight. Really need to put on as much size as I can...they're small

Tuesday: Chest/Abs

Flat barbell bench press (2 warm up sets, 1 lighter working set, 2 heavy sets, 2 more lighter sets of 8-10 reps)
Dumbell incline bench press *barbell incline irritates an old shoulder injury* (3 sets 10 reps, 1 set heavy)
Flat dumbell press (4 sets, 10 reps)
bodyweight dips (3 sets, failure)
Incline dumbell flys (4 sets, 10 reps)
**Abs: need suggestions here, same as calves. Would like to build more muscle tissue here to make them 'bigger' this way when I cut, they 'pop'.

Wednesday: Legs

Barbell back squat (2 warmup sets, 1 lighter set, 1 heavy set, 2 more ligther sets 10-12 reps)
Leg press (4 sets, 10-12 reps)
weighted walking lunges (4 sets, 20 steps)
*Don't know if I should add anything here; my legs will probably be jello after this^^

Thursday: Shoulders/Calves

*Cannot do barbell shoulder press as it aggravates an old shoulder injury
Dumbell press (2 lighter sets of 10 reps, 1 heavy set, 1 more lighter set of 10-12 reps)
machine shoulder press (same as dumbell press)
Front lateral raises (4 sets, 10 reps)
Upright rows (4 sets, 10 reps)
Cable side laterals (4 sets, 10 reps)
*Calves

Friday: Biceps/Abs (no, I don't do triceps; my tris dwarf my biceps from all the pressing I do so I'd like to get my biceps caught up..really need some size here)

seated incline dumbell curls (4 sets, 10 reps)
standing barbell curls (4 sets, 10 reps)
*Don't know what else I should add to biceps as I don't do them often, but I'm going to change that
*Abs



Well, there you have it! Please take a look at this for me. Do the exercises look ok? The rep ranges? Should I increase the rep ranges on some of my accessory lifts? Anything you would change, add, or remove?

Thanks!

[Buster Brown]

Well, a few things: chins in the beginning are a great warm up exercise. Didn't see any dead lifts, t bar rows or barbell bent over rows. These are the meat and potato exercises to a big back. Pick one and do a 5x5 for mass. If I had to make an overall comment would be that I think you aren't spending enough time on your big compound exercise for that particular body part. Ex: my chest workout
Bench press: 1 warm up. 2 feel sets ( couple of reps) then 4x4 or 5x5.
Incline barbel 4x8 working sets
Iso lateral dumbell presses 4x8 working sets
Flat fled laying on a physio ball 3x10.
Pick two exercises per workout for abs and do two sets a piece til failure when you first walk through the door. Make it a habit to not do what you always do.

[musclestack]

Well, a few things: chins in the beginning are a great warm up exercise. Didn't see any dead lifts, t bar rows or barbell bent over rows. These are the meat and potato exercises to a big back. Pick one and do a 5x5 for mass. If I had to make an overall comment would be that I think you aren't spending enough time on your big compound exercise for that particular body part. Ex: my chest workout
Bench press: 1 warm up. 2 feel sets ( couple of reps) then 4x4 or 5x5.
Incline barbel 4x8 working sets
Iso lateral dumbell presses 4x8 working sets
Flat fled laying on a physio ball 3x10.
Pick two exercises per workout for abs and do two sets a piece til failure when you first walk through the door. Make it a habit to not do what you always do.

You're right, I definitely need to add at least one of the exercises you mentioned for back. I see you like the 5x5 training. Do you feel you get good size gains from this approach? And I'm not sure if I'm reading it right, but are you suggesting training abs everyday?

[Buster Brown]

You will fatigue before your abs do. I pick two exercises and might one or two sets a piece til failure. 5x5 is good but the idea is to avoid adaptation....... That means change it up every 12 weeks.. Completely . Embrace the heavy compound movements, even the ones you don't like. If you haven't done some of them try to get with a power lifting to critique your form, swallow your pride and start growing again.