upper/lower split - missing anything?

T

triplec223

0
I've been using a 3-day full-body for a few months now (but switch up excercises, sets and reps every workout) and I'm looking for a change. I found this routine on the internet and I would like to know if I should modify it in any way.

Workout 4 Day Split
Mon: 5x5
Quads: Regular Squats
Hams: Romanian Dead Lift
Calves: Calf Raises
Abs: will take suggestions

Tues: 5x5
Chest: Flat Bench
Back: Bent-Over Rows AND
Pullups (pronated grip)
Triceps: Skull Crushers
Shoulders: Dumbell Mil. Press
Biceps: Curls (or could just skip this since I'm doing rows and pullups)

Wed
Day Off

Thurs: 9x3
Quads: Reg. Squats
Hams: RDL
Calves: Calf Raises
Abs: will take suggestions

Fri: 9x3
Chest: Flat Bench
Back: Bent-Over Rows AND
Pullups (Supinated Grip)
Triceps: Skull Crushers
Shoulders: DB Mil. Press
Biceps: Curls (see Tues)

Sat
Cardio (HIIT on track or eliptical depending on weather)

Sun
Day Off


Will this routine hit all the appropriate muscle groups?

I also have a question about sets/reps: The first two workouts will be 5x5 and the last two will be 9x3. My old routine rotated 5x5, 9x3 and 4x8 for each workout so that I didn't fall into a training rut and it seemed to work. Will switching b/t 5x5 and 9x3 be ok with a split routine?

And one final question: How often should I change the excercises? I.e. should I do flat bench one week and incline the next? Squats one week and lunges the next?

Thanks for the help!
 
I would change up the exercises every week like you said. Inclines, declines, dumbell, etc. Sometimes I even do it within a workout if I get bored or just don't feel like one exercise that day, so I would do 2 or 3 sets of flat bench and then the rest of the sets of incline dumbell or something...

Also, you might want to do triceps last after presses or not at all. You can't press much if you already fatigued your triceps.
 
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