I’ve been doing a routine of chest shoulders tris calfs abs/ legs back bis and rotating these every other day so that one week I"m in the gym 3 days, the next 4 days.
My routine looks like this.
bench press 3x 6-8
shoulder press 3x 8-10
incline dumbell flys 3x 8-10
lateral shoulder raises 2x10-12
tricep pushdowns 3x 8-12
calf raises 3x 6-10
seated calf raises 2x10-12
abs I do the ab wheel, leg raises and weighted sit ups
one legged leg press 2x10-12
The program says leg curls but I do stiff leg deadlifts 2x10-12
rows 3x 6-8
lat pull downs 3x8-10
barbell bicep curls 3x8-12 and I like to add in some wrist curls.
I know a lot of people say its good to do a body part split, but for where I’m at right now, my body is ready to hit the same part within 3 or 4 days so I think its def good that I"m hitting each body part 2 times a week. The only slight issues I have is that I cant shoulder press as heavy as I used to becuase I’m doing it after bench press and cant bicep curl as much as I would normally be able to since they’re fatigued from back.
At my stage of development would this program be ideal? I was also considering an upper lower split 4 days a week or possibly a push pull where its either 4 or 5 days in the gym but less frequency. The last workout I benched 205 5 times(highest ever was 230 5 times), squatted 215( most I"ve every done last year was 325 just started low adding 10 pounds a workout) deadlifted 350(highest at peak was 365), and military pressed 105( used to do 155 last year).
I’m 28 years old now and realized I’ve wasted a lot of time spinning my wheels so I need to make a big push to get huge like I’ve always wanted to be. I’m 6’4 213 right now. I’ve had issues with a pot belly but I’m thinking maybe I’ll just have to live with that if I want to get big. Just want some advice and feedback on what its going to take. I’m eating 3400 calories on workout days and 2700 on non workout days