How does my new workout plan look? If you can please fill me in on 1 more thing for Back and Biceps. Also feel free to make suggestions or possibily better exercises to my workout. Is it okay for me to go 3 straight days than take 1 off, or should i take a day off in between? Also I`m not sure if its okay to do close grip (or triceps) on the same day as chest.


Day 1: Chest and Tricpes

Chest
Flat Bench 6x4
Incline Bench 8x3
Decline 3x10
Flys 3x 12

Tris
Skull crushers 3x12
Dips 3x15
Close Grip 3x10
Extenions 3x12

Day 2: Back and Biceps

Back
Lat. Pull down 1x15, 2x12
T-Bar Rows 1x15 2x10
Seated Rows 1x12 2x10
Deadlift
Pullups

Biceps
Bicep Curl 1x12 2x10
Dumbell Curl 1x12 2x10
Reverse Curl 1x12 2x8

Day 3: Shoulders and Legs

Shoulders
Millitary Press (dumbells) 1x12 2x10
Arm raises 3x12
Upright Rows 1x12 2x10
Shrugs 3x12

Legs
Squats 1x10 2x8
Leg Press 1x10 2x8
Calve Raises 3x10
Upper thigh machine 1x12 2x10

your routine looks solid.

A "3 on/1 off" schedule might be considered overtraining....

unless you're using an anabolic substance or your muscle recovery rate is incredibly fast and your natty test levels are through the roof, you probably wont grow.

I see you didnt factor in deadlifts to your schedule. reconsider that. Once a week would be fine.

For biceps, You could add preacher curls and/or lat pulldowns with an underhand grip...Arnold concentration curls, seated dumbbell curls, hammer curls, you could also alternate btwn EZ bar curls and straight bar curls, etc. Its up to you.

+1 to pretty much everything Jayv said. Pullups might be a good addition to your back/bi's day too.

maybe add leg extension, leg curls, lunges.....etc



+ 2 jayv

Good advice guys thanks, i`ll definatley be incooperating the deadlifts to my workout. Should i take a day off in between every workout or do 2 or 1 than take a day off?

+1 on the pullups. thats a must imo

Add pullups, drop leg press, add front squats.

Where's the hamstring work (glute ham raise, leg curls, stiff leg deads)?

Why are you hammering the shit out of your chest and tris and going to easy on shoulders & back?

throw in some deads on back day and a few more sets for shoulders.

would wide gripe bench be okay to add for shoulders? or could somebody suggest something for shoulders.

Wide grip bench is an upper body exercise, not shoulder.

How do you guys think I should break my workout up. I said 3 days on and 1 off, but somebody here said that was to much. Does every other day seem alright?

Is it mostly mass, or strength and mass?