Critique my workout routine and split please

[king]

hey guys, after a long break from working out i'm back at it. i've been working out for the past 6 months using this routine and it has been working well. I just wanted some opinions on it, anything you guys would change or switch up? Any input is appreciated. Thanks!



Monday

Chest

flat bench press. 3 sets 10x10x8   (Increasing weight each set)
Incline DB press. 4 sets 10x10x10x8
Machine Flat press. 3 sets 10x10x10
Incline DB fly. 2 sets 10x10

-Tuesday

Back


Pullups. 3 sets bodyweight 10x10x10
Barbell rows (overhand grip). 3 sets 10x10x10   (Increasing weight each set)
Lat Pulldown. 3 sets 10x10x10
either db or seated cable rows. 3 sets 10x10x10


Thurs

Arms

DB curls 3 sets 10x10x10
Preacher curls. 3 sets 10x10x10
Either barbell or DB hammer curls. 3 sets 10x10x10

Close-Grip bench press. 3 sets 10x10x8   (Increasing weight each set)
Dips (bodyweight). 4 sets 15x12x12x12
Cable pushdowns. 3 sets 10x10x10


Friday

Shoulders

DB shoulder press. 3 sets 10x10x10
DB lateral raises. 3 sets 10x10x10
Reverse Pec deck. 3 sets 10x10x10
45 pound plate raises (front). 3 sets 10x10x10


Sunday

Legs

Squats. 5 sets 10x10x8x8x6   (Increasing weight each set)
SL deadlifts 3 sets 10x10x8   (Increasing weight each set)
Leg Press. 4 sets 10x10x10

[NaturalWonder83]

i think it looks good

if it were me id

do another hamstring move on leg day, like leg curls,
id only do 1 type flat pressing, not 2 in same workout
maybe add in some kind of extension move for tris and bis, like overhead dumbell extensions and inlcine curls

[Montague]

hey guys, after a long break from working out i'm back at it. i've been working out for the past 6 months using this routine and it has been working well. I just wanted some opinions on it, anything you guys would change or switch up? Any input is appreciated. Thanks!



Monday

Chest

flat bench press. 3 sets 10x10x8   (Increasing weight each set)
Incline DB press. 4 sets 10x10x10x8
Machine Flat press. 3 sets 10x10x10
Incline DB fly. 2 sets 10x10

-Tuesday

Back


Pullups. 3 sets bodyweight 10x10x10
Barbell rows (overhand grip). 3 sets 10x10x10   (Increasing weight each set)
Lat Pulldown. 3 sets 10x10x10
either db or seated cable rows. 3 sets 10x10x10


Thurs

Arms

DB curls 3 sets 10x10x10
Preacher curls. 3 sets 10x10x10
Either barbell or DB hammer curls. 3 sets 10x10x10

Close-Grip bench press. 3 sets 10x10x8   (Increasing weight each set)
Dips (bodyweight). 4 sets 15x12x12x12
Cable pushdowns. 3 sets 10x10x10


Friday

Shoulders

DB shoulder press. 3 sets 10x10x10
DB lateral raises. 3 sets 10x10x10
Reverse Pec deck. 3 sets 10x10x10
45 pound plate raises (front). 3 sets 10x10x10


Sunday

Legs

Squats. 5 sets 10x10x8x8x6   (Increasing weight each set)
SL deadlifts 3 sets 10x10x8   (Increasing weight each set)
Leg Press. 4 sets 10x10x10

Good selection.

Once your body’s progress begins to stagnate a bit on this routine, consider adding some wide, elbows-flared dips on chest day. Maybe use them in place of flat machine presses.
Also, you may want to eventually switch the order of incline & flat work to begin your chest workout.


As for arm day, maybe add some behind the head extension work. These movements will add size to the long head of the triceps – the one that accounts for the most upper arm mass.
Presses place most of the stress on the lateral (side) heads, and you’re already doing CGP & dips in addition to a good amount of other pressing movements throughout the week.


Finally, your shoulders may eventually benefit from some form of high-pulls or upright rows.


The important thing is you’re seeing results with what you’re doing now.
I wouldn’t deviate too far from that until/unless your progress slows to a disturbing level.

[jpm101]

Reminds me of the old, but good, one day per muscle group. Which  included 15 sets on each group. Works for the old timers quite well. If I remember right it had a 6 day a week plan. With seperate days for triceps and biceps, not on the same day. With the legs, I would replace the Dl with BB Hack squats. And have DL's with the back day. Just my view, that's all.

Throwing in a leg curl exercise(one leg at a time preferred), might be better than a SDLDL for the hams. Leg curls follow the direct action/function of the hams. Like with the biceps, you do not just hold a weight for the stretch, but actually curl the weight up. DL's, on back day, affects the hams also, but to a lesser degree. Just to add: Romanian DL's will hit the hams better than SLDL's, in most cases. Unless you keep a stiff back throughout the exercise. Good Luck.