New Split

[Biggie]

For this split I will be working out every other day. When i write 2 exercises like this, Deadlifts/squats, it means I alternate them each workout. And the order in which I write them is the order in which I do them.

Day 1 - Chest and Shoulders: Incline Bench, Bench press, Cable crossovers, Front raises, Lateral raises, Close grip bench.

Day 2 - Back and legs: Deadlifts/Squats, Good Mornings, Barbell rows/cable rows, Face pulls, Reverse flyes, curls.

Like I said, every other day, so I do each workout once every 5 days, and I lift heavy. I also do Cuban Rotations for my rotator cuff. Opinions are welcome.

 

[Jrahien]

Just in terms of muscle groups. you seem to be favouring triceps exercises on Day 1 over biceps on Day 2.

Also, if you're going to be working out five days per week, you should have more than just a two day split for a couple reasons. Firstly, by working the exact same muscles every other day, you're giving your muscles the bare minimum amount of time to recover and build. I would add at least an extra day in between each so as to optimize recovery and hypertrophy, as well as to significantly prevent injury. Also, the extra day will allow you to specialize each day more towards certain muscle groups.

Lastly, you should really add more variety. For any given muscle, you should switching up the exercises you're doing on a regular basis. Doing the exact same exercises all the time will train your strength and size, sure, but you'll also only be training your muscular function for those particular movements.

 

[Biggie]

When i said every other day, I meant i work out every other day, and alternate Day 1 and Day 2. So if i started on Monday, it would go like this:

Monday: Chest and Shoulder day
Wednesday: Back and Leg Day
Friday: Chest and shoulder day
Sunday: Back and Leg day

And then I would start with Chest and Shoulders again on Tuesday of the following week. I do agree though I have way more triceps than biceps exercises. I agree with switching up exercises as well, which I will do in a couple weeks. Thanks for the reply!

 

[Goldfish]

5 upper body pushes to 3 upper body pulls is a good way to ruin your shoulders.

Just as you alternate between squats and deadlifts every legs/back session, I'd alternate between incline and flat bench, and between front and lateral raises each chest/shoulders session. That should help even things out.

 

[Biggie]

I decided for Chest/Shoulder day I'd do Overhead press and lateral raises, and no front raises. I also cut out the cable crossovers cuz I feel like they just don't do anything for me.