I was wondering if anyone could give any pointers on a new routine. I pretty much just want to get bigger. As background, I swam competitively for years and my father lifts everyday and luckily gave me amazing genetics. So naturally i lifted also. During that time I lifted full body everyday working on lengthening my muscles for swimming. Recently i changed my routine to more of a split workout and lower reps to gain some mass. As of now this is my workout:
Sunday
Legs 2 exercises. 4 sets. 12, 8, 6, 4 reps.
Shoulders 2 exercises. 4 sets. 12, 8, 6, 4 reps.
Bis 2 exercises. 4 sets. 12, 8, 6, 4 reps.
Tris 2 exercises. 4 sets. 12, 8, 6, 4 reps.
Monday
Chest 5 exercises. 3 sets. 8 reps.
Back 5 exercises. 3 sets. 8 reps.
Tuesday
Chest 2 exercises. 4 sets. 12, 8, 6, 4 reps.
Back 2 exercises. 4 sets. 12, 8, 6, 4 reps.
Legs 2 exercises. 4 sets. 12, 8, 6, 4 reps.
Shoulders 2 exercises. 4 sets. 12, 8, 6, 4 reps.
Wednesday
Bis 5 exercises. 3 sets. 8 reps.
Tris 5 exercises. 3 sets. 8 reps.
Thursday
Bis 2 exercises. 4 sets. 12, 8, 6, 4 reps.
Tris 2 exercises. 4 sets. 12, 8, 6, 4 reps.
Chest 2 exercises. 4 sets. 12, 8, 6, 4 reps.
Back 2 exercises. 4 sets. 12, 8, 6, 4 reps.
Friday
Legs 5 exercises. 3 sets. 8 reps.
Shoulders 5 exercises. 3 sets. 8 reps.
Saturday
Off
I also have two hours of water polo 4-5 times a week at night which is pretty much all i need for cardio. I've been told that the volume for my workout was too much but I didn't really pay attention to that until i was looking up one of Jay Cutler's workouts just to see and although i know it's probably not his real workout, it was a one body part a week split.. which got me thinking. I've made some major gains on this workout, i went from a 300 bench in weighing 160 in January to a 360 bench in mid July weighing 180-185, but i just want some more.
I don't have any great recent pics but i'll post one.
All comments are welcome. Thanks