Grade my workout please

[spatch]

This is really huge and anyone who reads the whole thing and gives good advice, thanks.

411- I always have A and B workout for good variety. "Spread" means that I will split up my exercises, such as day 1 "spread" I will do a tri exercise, calf, tri, calf, tri. "Tight" means Tri, Tri, Tri, Calf, Calf. The "1F" means I will take 1 set of that exercise to failure.

Split

• Tri’s/light calves
• Back/abs
• off
• Legs
• Chest/Delts
• Bi’s/calves/light abs
• off

Day 1 Tri’s/ calves

A Spread sets (18) reps
Dips
4 (sets) 1F 6-8 (reps)
Standing calves
4 8-10
Flat close grip press
4 8-10
Horizontal calf
3 10-12
Overhead rope Extensions
3 10-12


B Tight sets (18)
Dips
4 8-10
Decline close grip press
4 8-10
V-bar ext. (lower range)
3 8-10
Standing calves
4 8-10
Seated calves
3 10-12


A Tight sets (18)
Dips
4 6-8
Flat close grip press
4 8-10
Overhead rope extensions
3 10-12
Standing calf
4 8-10
Horizontal calf
3 10-12


B spread sets (18)
Dips
4 1F 8-10
Standing calves
4 8-10
Decline close grip press
4 8-10
Seated calves
3 10-12
V-bar ext. (lower range)
3 8-10


Day 2 Back/abs

A spread sets (21) reps
Pull ups
4 1F 6-8
Steep decline sit ups
4 8-10
T-bar rows
4 1F 8-10
MTS ab machine
3 10-12
Underhand close pd’s
3 8-10
Wide grip cable rows
3 10-12

B tight sets (20) reps
T-bar rows
4 6-8
HS Wide grip pd’s
4 8-10
DB rows
3 8-10
Hyperextensions
3 10-12
Weighted decline sit ups
3 8-10
Leg raises
3 12-15

A tight sets (20) reps
Pull ups
4 6-8
T-bar rows
4 8-10
Underhand close pd’s
3 8-10
Wide grip cable rows
3 10-12
Steep decline sit ups
3 8-10
MTS ab machine
3 10-12

B spread sets (20) reps
T-bar rows
4 1F 6-8
Weighted decline sit ups
3 8-10
HS Wide grip pd’s
4 1F 8-10
Leg raises
3 12-15
DB rows
3 8-10
Hyperextensions
3 10-12


Day 4 Legs

A sets (19) sets
Leg press
4 1F 8-10
Front squats
4 8-10
1 Leg hack squats
4 8-10
Lying leg curls
4 8-10
Seated leg curls
3 10-12

B sets (19) sets
Leg press
4 1F 6-8
Hack Squats
4 8-10
Leg Extensions
4 10-12
Seated leg curls
4 8-10
1 leg lying leg curls
3 8-10

Day 5 Chest/Delts

A Spread sets (22) reps
Heavy BB bench
4 1F 4-6
Leaning laterals
4 8-10
Incline DB
4 1F 8-10
Wide grip upright rows
3 8-10
Wide grip chest press
3 8-10
DB Shrugs
4 6-8


B Tight sets (24) reps
Incline Bench
4 6-8
DB bench
4 8-10
Cable crosses
3 10-12
Palms back laterals
4 10-12
Military press
3 10-12
DB shrugs
3 8-10
Close grip BB shrugs
3 8-10


A Tight sets (22) reps
Heavy BB Bench
4 1F 4-6
Incline DB
4 8-10
Wide grip chest press
3 8-10
Leaning laterals
4 8-10
Wide grip upright rows
3 10-12
DB shrugs
4 6-8


B Spread sets (24) reps
Incline Bench
4 1F 6-8
Palms back laterals
4 10-12
DB Bench
4 1F 8-10
Military press
3 10-12
Cable Crosses
3 10-12
DB shrugs
3 8-10
Close grip BB shrugs
3 8-10

Day 6 Bi’s/light abs/light calves

A Spread sets (19) reps
Barbell curls
4 1F 6-8
Seated calf
4 8-10
Close grip preacher
4 8-10
Decline weighted sit ups
4 8-10
Cable curls
3 1F 10-12


B Tight sets (19) reps
Barbell curls
4 1F 8-10
Hammer curls
4 8-10
DB preacher thumbs back
3 8-10
Standing calf
4 10-12
MTS ab crunch
4 10-12


A Tight sets (19) reps
Barbell curls
4 1F 6-8
Close grip preacher
4 8-10
Cable curls
3 10-12
Seated calf
4 8-10
Decline weighted sit ups
4 8-10


B spread sets (19) reps
Barbell curls
4 1F 8-10
Standing calf
4 8-10
Hammer curls
4 8-10
MTS ab crunch
4 10-12
DB preacher thumbs back
3 8-10

 

[rysigpi]

For me, that is a lot of volume. If the high volume works for you the workout could be okay. My suggestion is to lower the volume. I used to do a pretty basic 4-day split of:

Mon: Quads/hams/ abs
Tues: Chest/tris
wed: off
Thurs: back and bis
Fri: shoulders/calves/abs

weekends off

I now switched to a 3 day a week split and have been seeing gains I dreamed about last winter and spring.

Ryno

 

[hypo]

So do you only choose one A or one B per day, or do an A and a B every day? How many sets total do you do per body part per workout? And per week for that matter?

I agree with Ryno, more is less. Also I only see one thing of freeweight squats (front squat) in the whole leg section, the rest tending to be machine or guided stuff. The basic squat should be the base of your whole leg day. Also back day is sorely missing deads.

Everyone is different and some people respond well to volume; it is especially useful on cycle. But if you're natural that routine really looks like it will lead to overtraining. I would try a three day split M/W/F Deads/Bench/Squats being the core of the workout with one or two complimenting compount freeweight exercises each day. For example, on M you could do your main sets of HEAVY deads (you should feel pretty pooped even after this one exercise), then do 2 sets each of pullups and barbell rows. On W do your heavy bench and compliment with barbell or dumbell shoulder presses and dips, and for F, do your main squats and compliment with SL deads and front squats or calf raises perhaps. Just use your imagination.

But again, that's what works for ME. If volume works for you I'd still advise you to stick to freeweights and compounds more. And maybe bring down most exercises from 8-10 or 10-12 to 4-6 or 6-8 reps.