New Workout

B

Biggie

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So i was doing full body workouts for around 2 months now, and i have gained a good amount of weight. Now the weight has stopped adding on so i'm switchin it up. I've decided to do the one or two muscle groups a day, once a week, so don't try to stop me! lol anyway here is what my workout will consist of:

Monday, Back: Lat pulldown, Bentover BB rows, and seated cable rows

Tuesday, Chest: Bench press, dips/chest press, and cable flyes

Wednesday, Lower body + Core: Squats, deadlifts, side planks and crunches/hanging leg raises

Thursday, Shoulders + Arms: Arnold press, lateral raises, curls, tricep pulldowns

Friday: Rest

Saturday: Run 1 mile and hit the punching bag for about 10 minutes

Sunday: Rest

The exercises with the / next to them mean i will be switching off between those exercises each workout. I do all of these workouts with a 3x10, then the following week i do em all with a 5x5. Just wondering if anyone favors any exercises over others or thinks something could be better in this workout. Not interested in diet advice or advice about whether you think full body or other split workouts are superior. Thanks.
 
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If you are working on a split routine such as the one you posted, you will need to make certain that you work the muscle hard enough so that you do not actually experience a DEtraining effect.

-Performing all the exersizes with a 3x10 one week and then ultimately switching the very next week to a 5x5 scheme would not be optimal. You are only performing one workout with that rep scheme before moving on. Generally, you could milk that rep range for a couple of weeks, and maybe even more since you are only isolating each muscle group once weekly.
-You have 3 exersize for your chest on Tuesday. So, you will be performing either 15, or 9 sets on your chest depending on whether you are lifting on the 5x5 or 3x10. By the time you hit flyes, and even dips for that matter, your strength will have decreased quite a bit. What if you were to spread that volume out over 2-3 days? Then, you would be to perform better for a larger amount of the volume.
-Monday you work your back. Back exersizes require a great deal of shoulder stability. Lat pulldowns and rows work your shoulders a great deal. Performing a chest workout the next day will be difficult with overworked shoulders. Also, your shoulders are getting an incredible amout of work as it is. Take the 5x5, for instance. 15 sets on Monday with the rows, 10 sets on Tuesday with the chest workout, and 10 sets on Thursday with the shoulder workout.
-Deadlifts and squats on the same day can be done, but usually is not recommended. Squats will fatigue your lowerbody and decrease your energy levels. Performing deadlifts while greatly fatigued is usually not recommended. With greater fatigue, form is usually sacrificed. Improper form on deadlifts can be painful.
-YOU HAVE 7 Isolation exersizes and 7 COMPOUND movements.
 
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