I've been working out regularly for about six months and have edited my workout several times. Heres my current four day split:

Monday [chest/triceps]:

Dips: 3x10
DB Bench: 3x6-8
Tricep extensions: 6x6-8
Bench tricep dips: 2xfailure

Tuesday [Legs]:
Squat 3x6-8
Hack squat: 3x6-8
Leg press: 3x6-8

Thursday [Biceps/Forearms]:
Chins: 3x6-8
Bent over row: 3x6-8
Cable rows: 3x6-8

Saturday [Back/Shoulders]:
Deadlift: 4x5
Lat pull: 3x6-8
T bar rows: 3x6-8


Am I doing enough? Also if theres any imbalances or anything else I'm missing out I'd greatly appreciate a reply. If you want to see what weights I'm using they're here in my journal:

http://forums.johnstonefitness.com/showthread.php?t=41859

If the weights are going up steadily stick with it - for a bulk phase for a newbieish person I think optimally you'd probably add 1-2 kilos per week for bench press and probably 2-4 kg per week for deadlifts and squats.


Your other options might be 3x fullbody or a 4 day upper/lower split.

If the weights are going up steadily stick with it - for a bulk phase for a newbieish person I think optimally you'd probably add 1-2 kilos per week for bench press and probably 2-4 kg per week for deadlifts and squats.


Your other options might be 3x fullbody or a 4 day upper/lower split.

The gains on this routine are working out well for me. Since I'm using DB's for my bench press its a bit more difficult to add weight, though I freely admit that I find the bench press the toughest of the big three.

Deadlifting agrees with my lanky frame :D