I have decided on a new training split. I used to use a three day on, one day rest routine, with day one being chest and triceps, day two being legs, and day three being back and biceps. Im now moving to this new one, hoping to see some good gains in mass and strength. Part of this is based on the WBB Routine One, and part of it based on personal preference.

Day One: Chest and Biceps
Flat bench (either DB or a bar)- 3 sets, 8-6-4 reps
Incline bench (DB)- 3 sets, 8-6-4 reps
Flyes (will rotate between flat and incline)- 3 sets, 8-6-4 reps
Incline curls or One arm preacher curls (rotate weekly)- 2 sets, 8-6-4 reps
Barbell curls- 3 sets, 8-6-4 reps

Day Two: Quads and Hams
Squats- 3 sets, 8-6-4 reps
Leg press- 2 sets, 6 reps
Leg extensions- 2 sets, 8-6 reps
Lying leg curl- 2 sets, 6 reps

Day Three: OFF

Day Four: Shoulders, Triceps, Calves
Seated DB press: 2 sets, 8-6 reps
Front DB raise: 2 sets, 8-6 reps
Lateral DB raise: 2 sets, 8-6 reps
Skullcrushers: 3 sets, 8-8-6 reps
Cable pressdowns: 2 sets, 8 reps
Calf raises: 3 sets, 15 reps

Day Five: Back and Traps
Deadlifts: 3 sets, 8-6-6 reps
Barbell rows: 2 sets, 6 reps
Pull-ups: 2 sets, 6 reps
Shrugs: 2 sets, 8-6 reps
Upright row: 1 set, 6 reps

Day Six: OFF

Day Seven: OFF


I will also be swapping out some of the exercises from time to time, replacing them with a similar exercise, so that my body doesnt get too used to one thing. Thanks for any input and advice.