this is my workout that i am doing to gain mass, its based of dorian's and HIT but i tweaked it for myself. Id love input (Zig Red let me know what you think)
I'll go day by day, then an over all comments:
Day 1:
I always suggest avoiding the smith machine, especially if your goal is to develop the chest as it lends to excessive lateral and horizontal forces (iow: the triceps and delts pressing against the shaft to raise the bar, versus the pecs moving it vertically).
Skull crushers should make up the crux of your tricep training. These recruit the long head to the greatest degree, which does not recieve adequate work during pressing.
Put more emphasis on dips and less on flys.
Day 2:
Nothing beats bent over barbell rows (prone grip) and pull ups for developing the back. I think your program should start with these.
I'd sub in rack pulls in place of hyper extensions.
Do shrugs on this day...they are over all part of the back.
Day 3:
Once again, sub the smith machine for a standing strict military press. Nothing is better at developing overall deltoid mass.
I don't see the need for so many versions of side laterals. If anything, add in some single arm over head DB presses.
This is a light day, and a good opportunity to add in ancillary/fixator/stabilizer work (more on that later).
Day 4:
What are front raises? Are these leg extensions?
I think you need to squat. Squats should be a staple in any routine.
You also need more hamstring work centered on hip extension. Take out the seated HS curls and add in rumanian dead lifts or good mornings.
Over all comments:
Upper body balance. Make sure every horizontal pressing movement you perform (i.e. chest press) is balanced out by a horizontal pulling movement (row). Flys should be matched with rear deltoid work. Over head presses and lateral raises should be matched with pull ups.
In addition, I always suggest more ancillary pulling work to counteract the strong scapula protractors (delts and pecs). Perform supine rows, face pulls, band pull aparts, etc. All these can be done on your shoulder day.
In addition, exercises to strengthen the lower traps, for two reasons. 1. They do not recieve adequate work in typical bodybuilding programs and play an integral role in shoulder stability (and thus your ability to hypertrophy the large muscle - pecs, etc.). 2. If you step on stage and have developed lower traps, people will be like "WTF?!?!" So, add in scapula dips, scapula pull downs, and prone scaptions.
Next, get some external rotator cuff work in. 2-3 sets of external shoulder rotations with bands, cables or dumbbells will do wonders for your shoulder health.
As for the lower body, I think you need to add in some hip abductor work (banded lateral walks, hip abd machine, etc.) for hip health. Also, some direct glute max work: dumbbell swings, hip pull throughs, hip thrusts. Doing these will increase your squat and deadlift, and thus allow you to further hypertrophy the "judged" lower body muscles - quads, hammies, etc.
Next, you need some core work...and not just spinal flexion (crunches, etc.). A few sets of prone and side bridges every workout session will do wonders for your abdomen and spinal health.
Br