Well I need a new routine...
 

Well seeing how working everything twice a week seems to be frowned upon, I'd like to build a new routine. But first I want to say, should I stick with compounds?? Bench press etc? And are rack-pulls sufficient replacement for dead lifts?

Should I keep biceps & back and chest & triceps together in one day? Can I switch those around (biceps & chest, triceps & back)? Which pairing is better? I would think back & biceps and chest & triceps would be, seeing how they both work together most of the time.

I'm just wondering why the last time I tried sticking with a handful of compounds I didn't really see much progress. Anyway, I'm thinking about the following:

*Bench Press done on smith machine

Monday - Chest
Flat Bench Press 4x 12, 10, 10, 8
Flat Dumbbell Press 3x 12, 12, 12
Flat Dumbbell Flys 3x 12, 12, 12
Decline Bench Press 3x 12, 10, 8
Incline Bench Press 3x 12, 10, 8
Incline Dumbbell Flys 3x 12, 12, 12
Crunches 3x Failure


Tuesday - Arms
Bicep Curls 3x 12, 10, 10
Hammer Curls 3x 10, 8, 8
Behind Back Cable Curls 3x 15, 12, 10
Forearm Curls 3x 12, 12, 12

Triceps extensions 3x 10, 10, 10
Triceps Push-Downs 3x 12, 12, 12
Triceps Dips 3x 12, 12, 12


Wednesday - Legs
Squats 4x 12, 12, 10, 8
Knee Extension 2x 12, 12
Leg Press 2x 12, 12
Stiff Legged Dead-lift 4x 15, 15, 12, 12
Hamstring Curls 2x 12, 12
Calf Raises 3x Failure
Crunches 3x Failure


Thursday - Back
Pull-Ups 3x 10, 10, 10
Bent-Over Rows 4x 15, 12, 12, 10
Lateral pull down 3x 10, 10, 10
Rack-Pulls 4x 12, 12, 10, 8
Dumbbell Shurgs 3x 10, 10, 10


Friday - Shoulders
Dumbbell Shoulder Press 4x 12, 10, 10, 8
Upright Rows 4x 12, 10, 10, 8
Side lateral raises 2x 10, 10
Front lat raises 3x 10, 10, 10
Crunches 3x Failure

Can't seem to edit my own post :wtf: so I'll just add this here:

The above is basically all I can think of I can do for each area, I'd like some opinions on everything from the reps to the exercises to the order and the splits and whether there's anything I can add or change.

Cheers!! :WEIGHT~13:

If Wolf comes in here , he can give you some good advice on a program. I would suggest listening to it and doing it.

i love how you still ignored kane's advice. i also love how you have 4 kinds of curls in one day and 0 deadlifts over 5 days.

he has a stiff leg dead in there ;)

4 kinds of curls = double intense'er.

Rack-pulls, I can't really do dead-lifts on a smith machine. It feels too dodgy with heavier weight.

Can't I ignore advice if it's not what I want to do?

do your deadlifts on the floor, then. your gym has one of those, right?

also - what do you want to do, then? cause the way i see it, your routine seems geared towards gaining mass, and training your lower body only 20% of your entire workload is counterintuitive to that goal. if you're not trying to get bigger or stronger, then sure, ignore that advice.

No unfortunately the only free weights available are dumbbells. Dumbbell dead's are fine until I need to use really heavy weight which isn't available in the pre-set dumbbells....

I agree. And yes I want to gain size and strength, so what should I do differently? As I previously said, I tried a 3 day split with a good diet for a long time and didn't see any real gains. I want to workout 4-5 a week (mon-fri).

What did your 3 day split and diet look like?

I followed Anthony Ellis's Gaining Mass program:

http://www.musclegaintips.com/?hop=jpc1015