I am looking for someone more knowledgable than myself to evaluate my routine. Please comment on the volume, frequency, the exercises and the parts of the muscle hit (hopefully all). It is a 4 day split rotated on 6 days.
I will probably stick with the finalized version of this routine for 8ish weeks then rest and make a new one. I yall could give me tips on strategies to change a routine when the time comes that would be nice to. I know rotating is good to keep adaptation from hindering gains.
I always use the same weight for each exercise all the way through. So when it says 8 to 12 reps that means I generally start near 12 and end near 8.
Day 1 - Chest and Biceps:
Flat BB Bench Press, 2x6-8
Incline BB Bench Press, 4x8-12
Decline BB Bench Press or Flat DB Press, 3x8-12
Cable Flies, 3x8-12
Flat BB Curls, 4x8-12
DB Curls, 3x8-12
Hammer Curls, 2x8-12
Reverse Curls, 2x8-12
Day 2 - Back and Calves:
Wide Grip Chins, 3xfailure
Deadlift, 4x8-12
BB Rows, 3x8-12
One-arm DB Rows, 3x8-12
Standing Calf Raises, 4x15-20
Day 3 - Rest
Day 4 - Triceps and Shoulders
Close-grip Bench Press, 4x8-12
Lying Triceps Extensions, 3x8-12
Triceps Press Downs, 3x8-12
BB Shoulder Press, 4x8-12
Upright Rows, 3x8-12
Front Raises, 2x8-12
Rear Raises, 3x8-12
Day 5 - Quadriceps, Hamstrings, and Traps
Squats, 4x8-12
Leg Press, 2x8-12
Hamstring Curls, 3x8-12
Leg Extensions, 3x8-12
DB Shrugs, 4x15-20
Day 6 - Rest
Repeat at Day 1 (6 day rotation, not 1 week)