i've been going the gym for about 1 year and a half, i started off doing a full body work out but since after christmass, i've decided to change it to doing 2 body parts for a 3 days a week

Cant really do mon, wed ,fri because of work and college, but i alway do 3 days, maybe 4

Day one:
Chest
Tri's

Bench 4/5 sets up to 75kg
DB bench press, 4/5 sets up to 27.5 kg
Flies wire 4 sets, up to 40kg

Tris
DB Behind head 4 sets up to 30kg
Dips 2 sets of 6
Pulldowns 2/3 sets

Day 2
Deadlifts about 4 sets up to 95kg
lateral pulldowns 3/4 sets up to 67kg

Bi's
DB curls 4 sets up to 20kg
Barbell curls, up to 35kg 3/4 sets

Day 3

Squats 5 sets up to 80kg
Calf rases 2 sets

Shoulder press BB up to 45/50kg 4/5 sets
DB soulder press up to 25kg 4 sets


Thats pretty much it each set is between 4-6 reps but usually 6

Just wondering what you guys think what else should i concentrate on,
Just looking for some criticism thanks

Also diet, protein shakes about 4/5 times a week, try to eat as much as possible

Im about 6ft 2/3" 182 pounds 18%bf

Thanks in advance

Day 1 looks good.

Day 2, throw bentover rows in there for back, preferablly before you do bicep exercises.

Day 3. Add stiff leg deadlifts, or romanian deadlifts for legs. For shoulders, replace one shoulder press movement with upright rows. Also add db side deltoid raises.

For upright rows, and db side deltoid raises, use 3x10 parameters. The rest you can stick with your current parameters.

thanks for da reply, so you say do stiffled Deadlifts and squats for legs yea?

thanks for da reply, so you say do stiffled Deadlifts and squats for legs yea?

Yep. I personally prefer DB romanian deadlifts, but do whatever you feel more comfortable with. Stiff legged's are just as good.

i'll try both see which one works best for me, thanks again

Also diet, protein shakes about 4/5 times a week, try to eat as much as possible

Im about 6ft 2/3" 182 pounds 18%bf

Thanks in advance

What is your goal? I assume at 18% and eating as much as possible, you're looking for strength gains?

As chang pointed out, you have a lot of pressing movements with no horizontal plane pulling in your original plan. Not good for the shoulders in the long run.

So add things like:

Free standing barbell bent-over rows
Chest supported rows
Low cable rows
DB rows (knee and hand supported on bench)

there is no machine in my gym for chest supported rows,i do DB rows sometimes aswell, so do you think if i keep going hard at it for da rest of the summer using the above program and eating right i should notice good gains?