My 4-Day Split: Criticism & Help Wanted

[josh81]

I am 6'1, 210 lbs, 20 years old & natty.

I have been on and off with working out of the last while..Until ending the semester in April. I have been using the routine consistently for the last 5 weeks or so, and have made decent gains. However, my traps are lagging, and think that this routine can be tweaked a bit here and there. This routine was used basically to just get me back into things..Anyway, all criticisms are wanted. Thanks.

Day 1: Legs & Abs
Squats: 3 x 8
Leg Press: 3 x 8
Calf Raises: 3 x 8
Decline Situps: 5 x 5 (Needsize Ab Routine circa 2003..)

Day 2: Chest & Triceps

Flat bench press: 3 x 8
Incline Bench press: 3 x 8
Weighted Dips: 3 x 8
Tricep Pushdowns: 2 x 8

Day 3: Back & Biceps

Deadlifts: 3 x 8
Lat Pull-downs: 3 x 8
Seated Rows: 2 x 8
Alternating Bicep Curls: 3 x 10

Day 4: Shoulders & Traps

Standing Shoulder Raises: 3 x 8
Dumbell Military Press: 3 x 8
Upright Rows: 2 x 8
Dumbell Shrugs: 3 x 10


**Only worksets included.

[joshhutch]

looks good but i would do more upright rows for your traps

[billas333]

In my opinion a good workout consists of atleast 16-24 sets. If I am exhausted and feel like shit I still try and do atleast 14good sets before I get outta the gym.

You are averageing around 12sets a workout so I doubt you are getting enough work in.