Routine critique

[BritishTang]

I know this subject is tortued to heck but here goes, I've been really trying to tweak and fiddle my routine. For about the past year or so I was a marathon/ultra marathon runner - I worked out doing a full body twice a week split - well I recently got the flu, lost a heck of alot of weight and went down to about 127 pounds, thats at me being Six feet tall. Scary deal, lost alot of muscle mass and I've decided that I'm done with endurance and it's time to gain some serious mass. So I adopted a training regimen and started bulking up seriously. This was maybe two months ago or so.

As of this morning my stats are as follows,
Age - 19
Height - 6 foot
Weight - 149 (whoooo!)
Bodyfat - 7.5 - 8% (I use one of those electrical ones so who knows how right it really is. )

Also, incase you haven't realized I'm fairly ectomorphic.

My diet is very clean and I'v been eating around 3800-4000 calories. Anyhow, if you would just give me some pointers on my routine I'd be eternally thankfull.
Note, * indicates that I'm increasing the weight about 5-10% on the last set.

Day 1, Chest/Back
Bench Press, 4 Sets/ 10, 10, 10, 8*, Reps/Explosive Lift
Bent over Rows, 4 Sets/ 10, 10, 10, 8*, Reps/Explosive
Incline DumbBell Press 3 Sets/ 10, 10, 10/Explosive
Wide-grip Pulldowns to Front, 3 Sets/ 12, 12, 10*/Explosive
DumbBell Flys, 2 Sets/ 10, 10/Controlled lift, Slow controlled descent
Seated Rows, 2 Sets/ 10, 10/ Controlled

Day 2 Legs
Medium Stance Squats, 4 Sets/ 12, 12, 12, 10*/ Explosive
Leg Press Machine Calf raises, 4 Sets/ 12, 12, 12, 12/ Controlled
Wide Stance Deadlifts (sumo deadlifts), 4 Sets/ 12, 12, 12, 12/ Controlled
Leg Extensions, 3 Sets/ 15, 15, Failure/ Controlled
Seated Calf Raises, 3 Sets/ 12, 12, One to Two reps short of Failure/ Ctrl'd
Side DumbBell Lunges, 3 Sets/ 10, 10, 10/ Controlled


Day 3 Shoulders/Traps
Military Press, 4 Sets/ 10, 10, 10, 8*/ Explosive
Barbell Shrugs, 4 Sets/ 12, 12, 12, Failure/ Explosive
DumbBell Lateral Raise, 4 Sets/ 12, 12, 12, 10/ Controlled
DumbBell Shrugs 4 Sets/ 12, 12, 12, 12/ Controlled
Bent Over Laterals, 3 Sets/ 12, 12, failure/ Controlled
Plate Raise, 3 Sets/ 12, 12, Failure/ Explosive

Day 4 Arms/Abs
Barbell Curls, 4 Sets/ 12, 12, 12, 10*/ Explosive
French Press (Skull Crusher using barbell), 4 Sets/ 12, 12, 12, 12/Explosive
Rope Crunches, 4 Sets/ 12, 12, 12, 12*/ Controlled
Incline DumbBell Curls, 3 Sets/ 12, 12, 12/Controlled
Triceps Pushdown, 3 Sets/ 12, 12, 12/ Controlled
Reverse Crunch or Hanging Leg Raises, 4 sets/ Failure to each set/ Controlled

And thats my routine currently. Any input is greatly appreciated. I rest about 1 - 2.5 minutes between sets. Thanks for reading through this!

 

[CowPimp]

It doesn't look too bad. Kind of high volume, but if you keep your level of effort relative to muscular failure in check you should be just fine.

I'm assuming you do each of these workouts once per week, or maybe do a 2 days on, 1 day off kind of split? I would do something like that so that you give your body time to recuperate.

You may consider varying your repetition ranges at some point. If your goal is just to gain size and you do so without more variation than what you have, great. Otherwise, definitely consider going as heavy as a set of 3-4 repetitions and anything in between.

I would stick all the compound exercises up front. For example, all your calf work should be placed at the end of the leg workout in my opinion.

If you want to do something else for your shoulder/traps, consider another movements instead of 2 shrugging movements. I feel scapular elevation is not something that needs to be trained to such a degree. Consider upright rows, face pulls, or some other movement that gets a little bit more upper back musculature involved. I also feel that day is a little high in volume consider all the peripheral work those muscles get from compound pushing/pulling movements, but you will probably be fine anyway.

I am against arm days, but you keep it somewhat reasonable.

 

[BritishTang]

Thanks for the input! I think I'll most likely incorperate some upright rows into my workout. As for there being an Arm day - perhaps there could be a way to switch it up? I don't know, rather than it being an arm day I could probably swap out back onf the first day or something. But for know this routine seems solid for me.

Who knows, decissions are hard. Anyone have input on the arm day?

p.s. Yes! I do this split with usually a rest day inbetween depending on how my schedule goes. Usually my week is like this,
Monday - Chest/Shoulder
Wednesday - Legs
Thursday - Shoulders/Traps
Saturday - Arms/Abs
start over next monday.

 

[CowPimp]

Thanks for the input! I think I'll most likely incorperate some upright rows into my workout. As for there being an Arm day - perhaps there could be a way to switch it up? I don't know, rather than it being an arm day I could probably swap out back onf the first day or something. But for know this routine seems solid for me.

Who knows, decissions are hard. Anyone have input on the arm day?

Just stick with it if you like it. As I said, I feel that you kept arm day pretty reasonable.