Work out routine

[rockhardly]

My workout: Bulking up

MONDAY:
Chest-Bench, Incline Press, BB Flies
Tri's-DB Ext, BB Ext, Rope Pull-downs

Tues.
Quads-Back Squats, Front Squats, Leg ext
Hams-Lying Leg Curl, Single Lying Leg Curl, Need more
Wed-off

Thurs
Bi's-BB curl, DB curl, Hammer curl, Bent curl
Delts-Lateral raise, military press, arnold press, bent over lateral raise

Fri
Back-cleans, bent over bb row, need more lower and upper back excercises
Lats-chin-ups, CG pull-downs, WG pulldowns, need more

All I have are free weights, so:
1. The red text are for you to suggest good excercise to fill these voids.
2. How does the split look? If you would swap or add, what?

I here alot about incorporating pull and push into the same day vs push/push and/or pull/pull. Can some brief me on the theory or link me up?

Any and all advice is helpful and greatly appreciated.
I feel like I need to add more to this post but let's start with this.

 

[hammerstein]

superset rows with pullovers

 

[Built]

You've got some good and some aaahhh.... not so optimal choices in there.

Hamstring work is not being addressed, as you identified. Try Romanian deadlifts (link in my sig has a form vid for RDLs), also glute ham raises, good mornings, and believe it or not, SHELC (that thing on a Swiss ball that looks like it's something a little girl would do. Try 'em, they're harder than they look and great for a high-rep finisher). Sprinting (short sprints with LOOOONG rest breaks, treat 'em like weight-sets, this isn't for cardio) nails hams pretty good, too. And abs. Awesome movement.

Off the floor deads will work your entire posterior chain and eliminate the need for dedicated "lower back" work.

Wide grip is NOT a great way to train lats because it actually de-emphasizes the lat by placing more strain on the rotator cuff. I'd stick to heavy weighted chins with shoulder-width or neutral (parallel) grip, and do one-arm lat pulldowns for the higher-rep work. These will allow you to accomplish what the wide-grip pulldown promises, but fails to deliver.

Personally, I like to arrange my workouts so I do direct arm work between sets of leg exercises, and I like to work chest with back, delts with lats. I also have my leg work spread over two workouts so I don't have "leg day". Ugh.

Is there a part of your body you'd like to bring up, or is this an "allover" bulk?

 

[rockhardly]

Built,
Thanks for your response. I am on shock week of my first cycle of p/rr/s. I am going for a all-over bulk. My weakest points are my legs and my back. Mainly legs. I have just recently built a squat rack and acquired another BB and more weights and I am now hitting them as hard as the rest of my body.

Hamstrings-I will check out RDL's. I tried good mornings, but don't feel the target is my hams. Could be poor form. I will continue to try these and see. I have been doing cardio (jogging) on my off days and will go ahead and add some sprints in there as well.

Lower Back-I added deads into my last workout and really like the pain so these are now apart of my workout. You say no other lower back workout is required?

Back/lats-Last week (in one workout) I did CG chins, seated rows, cleans, deadlifts, behind the back pull-downs, bent rows, BB rows, vertical lateral raises, bent lateral raises, and shrugs. I felt the pain everywhere and I am happy with the workout. Would that amount be considered overtraining?

Sometimes I do alot in fear of not doing enough.

 

[Built]

If you're going for bulk - and your legs are what's lagging - I'd ditch jogging and train legs twice a week instead of once.

Your back training needs help. Behind the neck pulldowns are one of those "not enough bang for the buck" kinda movements - a whole lot of rotator cuff strain for not enough return on investment. I'd ditch these.

I honestly don't like your workout. Too much emphasis on isolation movements for my taste, but you're doing deads, squats and bench so at least the basics are being covered.