critique my workout routine

[GT 500]

hi guys
i have been working out with the same routine for more then 5 months
trying to add size and mass 4 set and 10 reps and 6 days




Chest


Wide-Grip Barbell Bench Press
Dumbbell Bench Press
Close bench press
Fly dumbbell
Over head cable

Back

Pull ups 4set 6
V-Bar Pull down
Straight-Arm Pull down
Dead-lifts
Bent-over Rows


Bi

Zottman Curl
Lying Close-Grip Bar Curl On High Pulley
Barbell Curls Lying Against An Incline
Flexor Incline Dumbbell Curls
Reverse Barbell Curl



Shoulder

Push Press
Cable Internal Rotation
Dumbbell Lying One-Arm Rear Lateral Raise
Cable Rope Rear-Delt Rows
Barbell Shrugs


Triceps

Standing Dumbbell Triceps Extension
Cable Incline Triceps Extension
Dip Machine
Skull crushers
Close grip bench-press


Legs

Squats, 3 sets of 4-6
Stiff Legged Dead-lift, 3 sets of 6-8
Hamstring Curls, 3 sets of 8-10
Leg Extensions, 3 sets of 10-12
Seated Calf Raises, 4 sets of 12-15
Open leg , 4 set of 8-10
Close leg, 4 set of 8-10
Standing Dumbbell Upright Row

 

[FitnessFreek]

I recommend way less on bi's and tri's. Mass isn't gained in the gym either. You have to be eating in caloric excess. & rest is good. Go to back/bi's, chest/tri's, and shoulders/legs (or keep these apart).

Chest - include some dips if you can.
Back - looks good
Bi - like I said, way less and combine it to back day
Shoulder - good
Tri - same as bi, but add to chest day
legs - good

 

[Vincent M.]

I would order the exercise largest to smallest

So legs, back, chest, shoulder, arms and core

And within the days I would order the exercises multi jointed to single jointed

More volume to the largest muscles, legs and back and triceps less volume biceps, shoulders and chest

 

[GT 500]

i forget to say that my legs is the best part of my body
my legs is bigger and stronger then my upper body

thanks FitnessFreek what rep rang do you think is best for bi and tri

 

[the_predator]

GT 500...do you have one or just like the name

 

[GT 500]

no i have mustang 66 my daily drive that not fully restored

 

[GT 500]

my calories are around 4000 i will try that Vincent and see how its goes
my bi and tri need real help especially my tri