I have found that for my body working out 2x a week split is the most beneficial. I am looking to gain size, and have gained about 30 pounds since last may. I just switched to this routine last week, it feels good, but input is always welcome.
below is my workout,
the last rep of each set is done till failure, if i hit the rep limit on the last rep I will move up the weight. example if I do each rep on flat bench to 8 and i get 8 reps on 225 then I will move up to 255 the next time.
m -w -f
Cardio - 20 minutes
Flat Bench 95, 135, 175, 225 (x8)
Assist Dips (i have a bad right shoulder) 10 plate, 8 plate, 6 plate (till failure)
Cable crossovers 25, 40, 60, 80 (x8)
1 Arm Cable Rows 40, 50, 60 (x8)
Good Mornings 65, 85, 105, 125 (10, 8, 6, 4 format)
Rope Pulldowns 50, 90, 120, 150 (x 6)
Kickbacks 10, 15, 20 (x 15)
Lat Pulldown SS 70, 90, 110 (x8)
Serratus overhead DB SS 40, 50, 60 (x8)
t - th- sat
Cardio - 5 min (get blodd flow going)
Hack Squats 90, 180, 270, 360 (x 8)
Calf Raise, Standing 80, 100, 120, 140 (x 15)
Leg Curl 50, 70, 90 (x 10)
Military Press Bar, 85, 105, 125 (x 10)
front raise/ side raise (SS - cable) 15, 20, 25 (x 6)
1 arm Preacher curl (freemotion) 20, 40, 60, 80 (x 8)
2 arm Cable Curl 40, 60, 80, 100 (x 8)
I woudn't do cardio first.
Other than that, it looks like you pretty much have your bases covered - give it a go and see how it works.
Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.
if i dont do cardio first then i just wouldnt do it... it just the way my mind works... so its more of a way to make sure i do it then anything else
Well seeing as you might be making it harder for yourself to gain muscle, then be sure you eat least eat something before you do the cardio. Besides, you don't need cardio to gain muscle, if that's what your goal is. It's counterproductive as a matter of fact.
If you do cardio after you don't need to do as much. Cardio after burns more fat, and allows you to have a better lifting workout. The other way around doesn't make sense - you'll just burn off all your blood sugar and give yourself a crappy workout.