changing my routine

[RockSolid]

I had a routine for awhile improved greatly and have since been walking around the gym aimlessly making minimal gains so here is my idea...my goal is strength and mass of course I will be eating better than I have and shooting for 1.5g protein/pound...I will be doing some ab and neck excercises at my convenience.....Would running sprints hinder my gains if done once a week on saturday?

Mon
Bench - warmup, 8, 6, 6, 4
Incline BP - 8,8,6
Preacher Curls - 10, failure, failure, failure
Walking Lunges - 10, 8, 8
Seated Calf
Donkey Calf

Tues
Military Press - warmup, 10,8,6,6
Bent Row - 10,8,6,6
Seated Row - 8,8,8
Upright Row - 8,8,8
Lat Pulldown - 10.10.10

Thurs
Dumbell Bench - warmup,10,8,6,6
Squat - warmup,10,8,8,6
Leg Press - 8,8,6
SLDL - 8,8,6
Leg Extensions - 3 sets
Preacher Curls - 10,failure,failure,failure

Fri
Military Press (Dumbell) - warmup,8,6,6
Split Jerks - 10,8,8,6
Upright Row - 10,8,8
Shrugs - 12,10,10,10
Tricep Extensions or Skull Crushers - 3 sets
Tricep Pressdowns or Close Grip Bench - 3sets

 

[Triple Threat]

Sprinting one day a week won't hinder your gains.

On another note, you do know that benching hits the delts too, right? So you're hitting the delts 4 days a week.

 

[RockSolid]

Ill make these changes

Monday
Bench
Incline
Military
Upright Rows
Cable Cross or Flys
Preacher Curls

Tuesday
Bent Row
Seated Row
Lat Pulldown
Walking Lunges
Seated Calf
Donkey Calf

Keeping reps/sets the same, does it look better?

 

[Triple Threat]

Keeping reps/sets the same, does it look better?

 

[StanUk]

Your workouts are conflicting some what, if your going to be hitting a muscle hard one day, you dont really want to be working it the day after unless its just as a stabilizer.