If you need to let out some steam look at this..

[T_man]

I decided to start a new routine starting next week, because I found it hard to do an upper body push/upper body pull/leg workout and decided to split it up for better quality lifting and more intensity. My main concern was my shoulders lacking the heavy presses they needed to grow after first being hit when doing the chest and then my triceps being to fried after chest exercises to properly lift the shoulder exercise stuff. Got my strength though so gonna focus on hypertrophy now.
I'm not sure what it's called but I think its a high/low load training, 4x a week.

Monday: Heavy Chest & Heavy Back / Light Shoulders & Light Arms *SetsxReps
BB Bench/Alternate with Incline Bench 3 x 8-12
Dips 3x 8-12 / SS with 50% Standing DB curls - 2x10
Medium Grip Pull-up 3x 8-12 / SS with 50% Shoulder press - 2x 10
Bent over BB row - 3x 8-12 / SS with 50% Cable pushdowns - 2x10


Tuesday: Heavy Quads & Calves/Light Hams & Glutes
Squats - 3x 8-12 / SS with 50% SLDL - 2x10
Wide Stance Front Squat - 3x 8-10
Leg Extensions - 3x8-10 / SS with 50% Ham Curl - 2x10
Press Machine Calf Raises - 3x10-12

Wednesday: Rest/Football

Thursday: Heavy Shoulders & Arms / Light Back & Chest
Hang Cleans/Alternate with Olympic Bar Corner Push Press - 3x5-10
Arnie Press/SS with Lateral Raises - 3x10/Failure
Skullcrushers - 3x8-12 / SS 50% Seated Rows
EZ preacher curls - 3x8-12 / SS 50% Incline Flyes - 3x10

Friday: Heavy Hams & Glutes/Light Quads & Calves
SLDL / Alternate Deadlifts - 3x8-12
High Foot Leg Press - 3x8-12 /SS with 50% Leg Press
Leg Curl - 3x8-12 / SS 50% Leg Curls
Hyperextensions - 3x8-12

Saturday: Rest/Football

Sunday Rest

This way my muscles get hit twice a week so the hypertrophy can be continued and they don't lose size before next time they're worked.

Okay let out some steam by tearing it apart and giving me a completely new workout. Criticise!

 

[vader]

looks alot better than 8 days in a row

 

[T_man]

No input anyone? I don't want to go to the gym and fuck up and waste my time without knowing what I'm doing. I've searched a split like this on the internet but then theres many incorrect articles and I trust you guys more

Is doing so many supersets, even with the light load on the second set too high volume?

 

[Yanick]

It looks okay I guess, too much isolation work early on in the workout for me personally and it seems like you are just supersetting random things just to do it. Like why superset DB curls with Dips before you do Pull Ups? If anything, I'd superset the dips/pull ups to get the most out of the big exercises.

Another thing is, what does 50% mean? And what is your rationale behind it?

Also, on Monday you have 3 sets of bent rows but only two sets of the SS exercise? Same with the Pull Ups. Typo or on purpose.

Last thing, too many machines for legs. I'd ditch the leg press, extensions and curls and get some unilateral leg work, swiss ball bridge and curl etc in there.

Last thing, I lied before. You won't be wasting your time with this workout. Its not complete shit, as long as you keep eating right and stay consistent with this thing you'll be seeing some sort of gains. If they are not what you expected, its a life lesson. Now you know what doesn't seem to work for you, or you can tweak it next time. Nothing is a waste of time, unless you bench and curl 3 times/week lol.

 

[T_man]

Thanks Yanick, constructive criticism

50% means half the weight I usually do it with, as it's a light set.

Like on Mondays, I do heavy back and chest, but I do light arms and shoulders. The reason I'm doing Biceps with Chest and Triceps with back SS, is that I don't wanna fry my arms, just a light stimulation as they will be worked later in the week.

On the leg days, I do heavy work with free weights except the leg extensions and curls, which I cant really do with free weights; I find they really stimulate separation and in my legs, just as flyes do for my chest. As for the machine calf raises, it's because my back is weak atm and dont want to injure it doing weighted calf raises with a barbell on my back.

The isolation workouts on SS at the beginning of the workouts are just light SS for light stimulation.

As for monday and the 2 sets of arms and shoulders compared to the back and chest, it's because they're being worked with chest and back work, so I only want a mild stimulus on them on that day, as I have chosen to work every muscle group twice a week, yet not overwork them, hence the heavy/light days. It's the same with the leg days.

I've read many articles which suggest frequency training, but also emphasise the need for heavy work when aiming for hypertrophy, so I took both concepts and put it into this workout (I also saw many sample workouts on other forums and websites with a similar structure that got good feedback).

There's how my crazy mind works, feel free to point out any flaws in my workout/ideas please Much appreciated