Formulating a new training routine. Feedback and suggestions please.

[Mags]

Hi folks. I'm thinking about doing this workout routine for the next two months or so. I initially wanted to apply HIT to it, but I'm still not quite sure how that works. Also, I wanted to hit chest and legs twice a week. Anyway, feel free to advise, make suggestions or basically ridicule and tear the programme apart .

Cheers.

Monday:

Chest and tris

Dumbell Press 3x6-4 reps
Incline Barbell Press 3x8 reps
Incline Dumbell Flyes 2x12 reps (I'm thinking I'll onlythrow these in from time to time)

CG Bench 3x6-4
Overhead EZ extensions 3x8

Tuesday:

Legs (Quad focused) and calves

Front Squats 3x6-4 reps
Leg Press 3x8 reps
Seated leg curls 4x20-15 reps

Hack Squat Calf Raises 4x20-8

Wednesday:

Back and shoulders

Barbell rows 4x6-4
Neutral Grip Dumbell rows 3x8-6

Dumbell press 3x6-4
Seated side laterals 2x10
Bent over laterals 2x10

Thursday:

Chest and bis

Bench Press 3x6-4
Incline Press 3x8

Dumbell curls 3x8-6
Preacher curls 3x8-6

Friday:

Legs (Ham focused) and calves

Stiff-legged Deads 3x6-4
Seated Leg curls 3x8
Leg Extensions 4x20-15

Hack Squat Calf Raises 4x20-8


I'd like to incorporate deadlifts into my back workout, but I won't be able to do them as well as barbell rows - my lower back doesn't like both in the same workout, so, unfortunately, it's either or.

Also, I don't really have any blatant lagging areas, but I feel I have to work harder on my chest and legs to make progress. Pulling exercises seem to come more naturally to me and produce gains fairly quickly and often, but not so much with the pushing exercises.

So, if any one could give me a few pointers/suggestions etc that'd be great.

Cheers.

 

[Flathead]

I would put deads in place of the BB rows. But with legs @ two days a week, it's probably a coin toss anyways. Looks like a pretty solid workout plan.

 

[Phineas]

I would put deads in place of the BB rows. But with legs @ two days a week, it's probably a coin toss anyways. Looks like a pretty solid workout plan.

Deads are a lower pull (ham/glute-dominant lift) whereas bent-over rows are an upper horizontal pull (lat/rhomboid-dominant lift). They're completely different.

Why not keep the rows and add conventional deads to the ham day?

 

[Phineas]

Also, too much chest work relative to the rest of the upper body. Only overhead press lift. What about military press?

 

[PushAndPull]

There's alot of things I hate about this routine.

Way too many leg extensions/curls/press, and no regular squats or lunges/variations.
Far too many rows, and no pull-ups/variations.
Weighted dips would be a great chest alternative over two doses of bench per week.
Corner or Military press would be good to alternate in on shoulder day.