Please critique..

[viper200202]

I just want some outside opinions on my routine and what can be changed in order for me to reach my goals along with my diet.

I am currently working out 4 days a week into a split program.

Day 1: Chest - 3 sets of flat dumbell press, 3 sets of flat barbell press, 4 sets of peck deck and 3 sets of incline dumbell press. All done in the 8-10 rep range. Tris - 3 sets of french press, 3 sets of skull crushers, 3 sets of tricep pushdowns and 3 sets of kickbacks. All done in the 7-10 rep range.

Day 2: Shoulders - 3 sets of dumbell shoulder press, 3 sets of dumbell arnold press, 3 sets of front dumbell raises ( maybe add in a set of plate raises ) and 3 sets of palm press. All done in the 10-12 rep range. Bi's - 3 sets on preacher curl, 3 sets of barbell curls, 2 sets of hammer curls and 3 sets of dumbell concentration curls. All done in the 8-10 rep range.

Day 3: Back and Legs - 3 sets of SLDL, 2 sets of good mornings, 3 sets of shrugs, 3 sets of wide grip rows, 3 sets of lat pulldowns, 3 sets of leg press, 4 sets of calf raises and 2 sets of leg curl.

Day 4: Abs for about 15 minutes ( various excercises ), core training for about 10 minutes, run for 10 minutes. And i workout whatever body part i didnt feel got a good rip during the week.

My stats:Age 22, 6'0" currently at 203 pounds. BF approx 15-16%.
1 Rep bench: 265
Ave bench: 185
1 Rep SLDL: 315
Ave SLDL: 205

What im looking for over the next few months is to put on as much mass as possible before i start to cut for the summer months.
I am putting on a little size but not much, if anything i am gaining a little fat and not alot of muscle over the last few months. I dont care if im in the gym 3 days or 6 days a week.
A typical day in my diet looks like this:
Meal 1: 1 cup oatmeal, i protein shake - 600 cals
Meal 2: 1 protein bar and a 500ml 1% milk - 450 cals
Meal 3: 1 apple, oatmeal bar and can of Tuna - 550 cals
Meal 4: Campbells Chunky prime rib soup - 380 cals
Meal 5: Chicken breast with salad and rice - 500 cals
Meal 6: Protein shake and egg whites - 500 cals
Meal 7: 1 cup cottage cheese and non fat yogurt - 400 cals

Adds up to about - 240 g protein , 55 g fat , 600 g carbs or so.
I do eat alot of high protein meals but i do make sure i keep the fat as low as possible and enough carbs to keep me energized.

Supplements: Just proetin powder ( not really a supplement ) and glutamine.

Any help would be awesome and thanks to everyone!
Cheers

[getfit]

any reason why you do back with legs?

[wheels]

i suggest doing dips instead of pec deck - pec deck i found does not work the whole chest

[Built]

No squats ...
Back and legs on the same day ...
15 minutes of ABS?

Have a look at "Baby Got Back". You might like it.

[wheels]

ah whole day devoted to abs hmm

why not do

chest/back
legs/ shoulders
bicep/triceps/ abs if wanted
= 3 days instead of 4 easier and a more solid work out

EDIT back and legs is a bad idea to have on the same day there is some small amout of leg work in back exercises and visa verso leg exercise sometimes involve back

[viper200202]

well its more of a 3 day split but just adding a 4th day with some cardio and abs. better to do abs then not at all. I do play alot of sports so im not worried about not keeping my heart healthy. I figured it was ok to do back and legs on the same day.
When i do SLDL i feel it mostly in my lower back but in my legs too. So i kinda figured the two would be fine together.
thanks for your comments and i will adjust my routine and see where i get too.
Cheers

[Titanium_Jim]

i suggest doing dips instead of pec deck - pec deck i found does not work the whole chest

The chest works as a whole, so anything that works the chest, works the whole chest. Pecs are for the most part, one muscle with one purpose, it does not have "parts" that will sit on the sidelines while you do certain movements. In essence, your message was a step in the right direction, chest dips are WAY better than pec deck, but IMO to the OP, 13 sets of chest is too much unless you are used to doing tons of chest work and can handle it. Also I would drop the kickbacks, and if you need more tricep work add in one-handed seated overhead tricep db extensions. I agree with getfit that if you are working back and legs in the same day, one or both groups will not get hit hard enough. I would devote day 3 to legs only (and DEFINITELY add squats), and before you work your abs on day 4, do chinups, then rows, then pulldowns. That's my 2 cents.

[Tofer]

55 grams of fat isn't even close to enough. You need to get fat (at the very least, 0.5 times your LBM) to grow.

Also, you're not getting enough calories. You're bulking off 3380 calories a day, at 203 lbs? That's not gonna do it, man. 3380 is probably slightly less than what your maintenance intake should be. There are guys who are smaller than you on this site, who bulk on 5000-6000 calories a day. I'm 185 lbs right now (after losing weight from being out of the gym for 2 months) and I'm planning on bulking on 5500 calories a day when my finger finally heals. It's up to you though.

As for the fat thing, start eating a few peanut butter sandwiches here and there, and chewing on almonds, walnuts, etc. whenever possible. Fats get a bad rep for making you "fat". I'm not sure where this idea came from (oh right... the whole "fat" being its name thing...) but it's not entirely true. Good fats are an important part of the growth equation. Don't avoid them.

[wheels]

i suggest doing dips instead of pec deck - pec deck i found does not work the whole chest

i meant it range of motion