Rate my split-workout

GerryRyan

Ok, so I joined a gym a while back, but they give out the same bog-standard 3-day a week, full body routine to everyone.
I'm able to work out 4 days a week over the Summer, and have done a bit of reading into it to come up with this.

Mon - chest/calves
Tue - back/triceps
Wed - rest
Thur - thighs
Fri - shoulders/triceps
Sat/Sun - rest

I have all the basics: use compound movements, high intensity and low volume, 3 to 4 exercises per body part, use freeweights where possible, 45-60mins a session and finish with some type of aerobic exercises.

How does the routine for Monday look? Before I go ahead and do out the whole week.

Chest:

flat bech (with barbell) - 4 sets of 12, 10, 8, 6
2mins rest between sets

incline bench - 4 sets of 8
1min rest between sets

dumbbell flys - 3 sets of 12
straight arm dumbbell pullover - 3 sets of 12

end with:
Pushups or Dips to failure - 1 set

Calves:

standing calf press - 4 sets of 12-16 (to failure)
seated calf press - 4 sets of 20-25 (to failure)
leg press - 4 sets of 12-16 (to failure)

*All calf exercises - slow and deliberate, on ball of foot etc*

I'll end with 20-25mins on rowing machine

Well, am I going well so far?

GerryRyan

Forgot to add:
19yr old, 6foot, 160lb - low enough bodyfat
Goal: add as much mass, get as strong as I possibly can over the next three months.

Before anyone asks about diet and stuff, that's another nights work - I'm looking into supplements and stuff over the next night or two.

cowzerp

ThatGuy wrote:

Mon - chest/calves
Tue - back/triceps
Wed - rest
Thur - thighs
Fri - shoulders/triceps
Sat/Sun - rest

on monday you do chest and calves-assuming you are working at a good intensity you are fairly hitting your triceps this day-why not rest tri's next day and do biceps instead?

GerryRyan

Ok, so this should do?

4 day split with cardio on the rest days:

Mon - Chest / Bicep (Start with Bench)
Tue - Quads / Hamstrings / Glutes (Start with Squats)
Wed - Cardio
Thur - Back / Tricep (Deadlifts first, and rowing)
Fri - Deltoids / Traps
Sat/Sun - Recover
*aim to hit the abs hard every second day*

I'll throw up the routine for every day soon enough - I'd appreciate any more input you all have.

Arsenal1986

i wouldnt work deltoids/traps a day after back especially if ur doing deadlifts on back day they really hit the traps in a big way also any rowing ill fry ur delts.........Wonder unless ur at a very high level of development do u need an entire day for traps delts? I mean delts are worked very hard benching and rowing.........