DOS Forever

I cant stand it anymore. I'm going to get bigger, and I'm going to do it right, dmnit!

I'm still figuring out what/how to eat, but this is what I"m thinking of doing for a routine:

Day1:
Chest-Bench Press*, Cable crossover, DB Flyes
Tricepts-CG Bench Press, Skullcrushers

Day2:
Back-BB Row, Lat. Pulldown, 1-arm row, Deadlift

Day3:
Legs**-Squat, Leg Press
Calves- Toe Press, Seated Calf Raise

Day4:
Shoulders-Military Press, Ahnold Press, Lat. Raise, Reverse DB fly (i think thts the name)
Traps-Upright Row, DB shrug

Day 5:
Bicepts-BB Curl, Preacher Curl
Forearms- BB Wrist Curl, BB Reverse Wrist Curl

*I cant BP anything higher than 155lbs normally without hurting my left shoudler. I think Mudge has the answer though (see "picture of Bench Press" thread).

**Should I add another exercise? Maybe doing 4 sets of leg press and squat would be better, I heard leg extensions are really bad for knees.

I'm sure everyone has there own rep range suggestions, but 4-6 and 6-8 are most common for bulking. I'm thinking 6-8, just my preference.

Any suggestions please!

LAM

I wouldn't train with weights more than 2 days in a row

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?

Cardinal

I would want to revamp that split for several reasons. Definitely need more rest days in there. Until you find out what level of volume you can recover from, I would leave out many/most of the isolation movements (crossovers, extensions, do fewer curls etc). Start making consistent and measureable progress and only then add extra stuff.

There is way too much shoulder work in there for my liking. I would just stick with big compound shoulder work, military presses, push presses and the like to begin with.

Rather than devoting a whole day to working biceps and forearms, I would shift some of the rowing work onto day 5 to get more lat work in. Adding chins/pullups would be cool too.

I also think deadlifting one day before doing squats is a great way to come in really weak for your squat workout and halt progress. I like at least 3 days b/w deads and squats since they work similar musculature (core, posterior chain etc).

Overall, I just don't see this as being a very productive split right now compared to a more standard push/pull or upper/lower or 3x per week full body type split.

DOS Forever

This is why I ask before I do.

hmmmm....

Day1:
Chest - need suggestions
Shoulders- (military, Arnold)

Day2:
Back (same, maybe minus 1-arm row)

Day3:
Rest

Day4:
Tricepts (same)
Bicepts (same)
Forearms (same)

Day 5:
Legs (same)
Calves (same)

Day6,7:
Rest
Maybe that's better.

CowPimp

I did that exact same split at some point. I really liked it.

Also, in reference to your rep range scheme, I think everywhere from 5-12 is good to use at some point. Change it up periodically, and don't necessarily stay in the same range for all exercises.

The only time it's bad to feel the burn is when you're peeing...

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DOS Forever

oops, forgot SL deadlift! Cant forget about hamstrings.

Thanks guys.