can't decide on a new workout

[KPorter]

hey everyone, been a long time since i posted anything here. but i need help coosing (and making) a new routine. i just finished up a HST routine. i can't decide whether to do a upper-lower split, or something like a legs-chest-back split. the only problem is a work more than 40 hours a week, so its hard to go to the gym sometimes after a long day at work.

i'm leaning more towards the upper-lower split because i can get more body parts in per workout (on the upper day that is). anyway, i'm about to head over to the gym for a leg workout now.
tell me what you guys suggest. thanks in advance.

 

[PTYP]

P/RR/S or Max OT maybe?

 

[CowPimp]

Check out my journal on dinosaur training. I haven't updated recently, but I will be posting updates again after my next workout tomorrow.

 

[KPorter]

i think i'm going to go with a chest, back, legs type split.
my leg day went like this:
5x5 squat
3x8 SLDL
2x8 lunge (DB)
2x12 seated calf raise

next i think i'll do chest/tris/shoulder day. i'm thinking it'll go something like this:
5x5 flat bench (haven't done this in awhile)
3x8 DB flies
2xfailure Dips
3x8 skull crushers
2x10 lateral (and/or) front raise

and finally back/bicep day:
5x5 deadlift (i've never done deadlifts on my back day until now)
3x8 some sort of row
2xfailure pull-ups (various grips)
3x8 some sort of curl

rest for 2 days with cardio (maybe) on 1 of the rest days

 

[Tough Old Man]

Maybe it's my age but i can't do all three, Chest, Shoulders and Tri's the same day. I can if I lighten up the load but don't feel that doing that is advantagous. So I pass.

 

[KPorter]

i jsut don't think its necessary to have a specific day for each. the exercises for any of those muscle groups (chest, shoulders and tris) mostly use all three muscle groups to some extent. like bench press for example, all three are definatly being used there. and say shoulder press, your tris are used big time there.

 

[KPorter]

any other feedback please?

 

[KPorter]

anything at all?

 

[CowPimp]

i think i'm going to go with a chest, back, legs type split.
my leg day went like this:
5x5 squat
3x8 SLDL
2x8 lunge (DB)
2x12 seated calf raise

I would pick standing calf raises over seated calf raises, or do both. The larger of your two calf muscles is virtually inactive in a seated position.

next i think i'll do chest/tris/shoulder day. i'm thinking it'll go something like this:
5x5 flat bench (haven't done this in awhile)
3x8 DB flies
2xfailure Dips
3x8 skull crushers
2x10 lateral (and/or) front raise

You are focusing too much on horiztontal pressing movements without training your vertical pressing movements at all. Drop the flies and replace them with some overhead presses. Then you can stick to lateral raises instead of front raises as well.

and finally back/bicep day:
5x5 deadlift (i've never done deadlifts on my back day until now)
3x8 some sort of row
2xfailure pull-ups (various grips)
3x8 some sort of curl

rest for 2 days with cardio (maybe) on 1 of the rest days

I think you need be focused more on pulling movements. Drop the number of sets of deadlifts and add a couple more sets of rows and/or pullups of some kind. Deadlifts are great, but you're already doing SLDLs on leg day, so a couple of sets should be sufficient considering how similar the two movements are.

 

[arnie wannabie]

try legs shoulders chest tri and back bi or chest back and bi tri depending on rest days

 

[KPorter]

thanks for the advice CowPimp. i'll take it into consideration. i think for the cheast/shoulder day, i'm just going to get rid of the lateral raises all together and replace it with some overhead DB press.