One thing that immediately stands out to me as a fundamental problem with that 5 day split is the timing of your shoulder day. They're going to be quickly overtrained in that position. Something similar to what you listed but in a more efficient arrangement would look like this:
monday: back/biceps/abs tuesday: chest/triceps wednesday: off thursday: legs friday: shoulders/forearms/abs
You really need to keep in the forefront of your mind that more lifting doesn't always equal more progress. Lift more intensely, less frequently and then give your body a chance to rest and recouperate in order to let it grow.
Thanks for the feedback. The problem I have is I have the Encyclopedia of Arnold, and in it all of his routines are crazy. He works everything hard 3x a week. I guess I have to consider he was juicing.
You want to get bigger while hitting your muscle groups in compound and isolation movements 3 times a week all within a 5 day split and without any steroids? Unlikely to happen. At what point do you expect to grow during all of that catabolism? You aren't going to get any bigger on that routine. You asked for opinions, change your routine.
That might be a good/fun book to read, but I would never use his routines. Rather, I would never use his routines as written. Yes he was taking steroids as well as being the owner of fantastic genetics. The combination allowed him to lift weights in a way that would be completely ineffective to the rest of us. But go ahead and give his extremely high volume workouts a try.
Abs: ½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop.
Tues, Thurs, Sat
Biceps: Barbell curls 6 x 6-10 Seated dumbell curls 6 x 6-10 Dumbell concentration curls 6 x 6-10
Triceps: Close-grip bench presses 6 x 6-10 Pushdowns 6 x 6-10 French press (barbell) 6 x 6-10 One-arm triceps extensions (dumbell) 6 x 6-10
Shoulders: Seated barbell presses 6 x 6-10 Lateral raises (standing) 6 x 6-10 Rear-delt lateral raises 5 x 6-10 Cable lateral raises 5 x 10-12
Calves , Forearms & Abs: Same as Monday, Wednesday, Friday workout
HERE is the routine I was previously using:
Monday-Chest 4x8 flat, incline, decline, flys or DB flat, decline , incline and pec deck Tues- Back/ Abs- pull ups, Seated Rows, Dead lifts, One arm Rows Various Ab exercises Wed- Rest Thurs- Bicep/Tricep- 4x8 barbell curls, seated Db incline curls, curls with arms again wall. close grip bench, skull crushers, Push down. Fri- Shoulders/ Legs- 4x8-10Clean/press, squats, leg press, db shoulder press, Hitlers, other calf/leg exercises.
Then sometimes Abs with light back on the weekend.
So I am thinking I need to stick to a more basic routine such as this, but always change up my reps/sets and exercises every week?
The fact that you work upper body 4 times a week and lower body once a week, concentrating on form (not lifting heavy) is likely your problem. Your upper body can only progress so far without bringing up the other half.
Here is the routine I decided on. As of now it is a 4-day split. I could put legs and shoulders to their own day, but I would lose out on one rest day.
HSS-100 Modified a little
Accumulation Phase (4 weeks) Start Nov 17-2008 Heavy: 4-5 sets in the 6-8 rep range (with occasional foray into the 4-6 range) 2-3 min Rest Superset (pre-fatigue) isolation movement: 3 sets of 10 to 12 reps -2-3min Rest Superset (pre-fatigue) compound movement: 3 sets of 8 to 10 reps -2-3min Rest Special exercise: 3-4 sets of 10-12 reps -2-3min Rest 100-reps exercise: 1 set of 100 reps ?No rest Details:
Monday: Back/ Abs- Good Special Exercises ? dead lifts, 1 arm barbell row, Rope-rowing, chest-supported dumbbell rowing Tuesday: Chest ? Good Special Exercises- press to fly Dumbbell, Close to wide dumbbell, Multi-angle Dumbbell press(lower as you fail) Wednesday: Rest Thursday: Shoulders/ Legs- Good Special Exercises- one leg-squat, Lunges, One arm Dumbbell press Friday: Arms/Abs ? Good Special Exercises¬- Drag Curl?s, Decline dumbbell tri extension, Jettison Curl- barbell + Resistance 3 Step, Close grip-elbow out, wide grip elbows out preacher curl, overhead rope tri extension, Zottman Curl Saturday: Rest Sunday: Rest