I switched things up last month with some good gains thus far. Let me know if you think it needs tweaking anywhere.
hack squats 2x6-8
hamstring curls 3x6-8
calve raises 3x8, donkey raises 3x8
flat db press 5x5
close grip bench 2x6-8
low incline db press 2x6-8
flat flies 3x6-8
tri extensions with rope apparatus 3x4-6
day 3 rest
db rows 3x5-7
wide bar rows on machine 2x5-7
shrugs with bb 4x7
hammerstrength lat machine 2x6
wrist curls behind back with bb 4x7
superset above with hammer curls 4x6
concentraion curls 1x6
Day 6 & 7 rest.
I do my abs 2x a week,5 sets of weighted excercises no more than 10 reps, the excercises change on what I feel like doing that day. Dips hit my shoulders funny so I don't do em. Currently 197lbs and gaining 1lb/week, I have the diet under control thanks to the info I got on this site. Current stats are bench 315lbs, squat 400lbs, dead 320lbs(just started deads 4weeks ago). I appreciate any and all criticism!
Change is the constant, the signal for rebirth, the egg of the phoenix.
Link to my change http://www.wannabebigforums.com/showthread.php?t=85798
He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL
Looks good. You could cut down on deadlifts if they're tiring you out. I usually only do them once every 2 weeks...and I'm seeing great gains.
However if they're not tiring you out, more power to you (literally)!
5'6", 145 lbs.
you coud take out the ham curls imo.....deads and squats should cover em, and if u wana take the weight down on the deads and do some straight leg ones....
u dnt need deads 2 days a week either, you can do 'em, but its not necessary, i do em 2 times a week, but im not on a split where i isolate body parts,
and i personally use bb rows for traps, youre doin them and shrugs....and deads work the traps 2....
I wouldn't do deads and squats on the same day but that's just me.
5'10 186 lbs 17 years of age
"Success is a journey, not a destination."