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