Critique new training split

[wheyman]

Primary goal = bring up lagging triceps while still focusing on other bodyparts.
Stats = 5'9", 170lbs, 8-10% bodyfat

As some of you may know I have been trying to find the split that works best for me. I've read several theories as to bringing up lagging bodyparts like training with more volume, hit that muslce twice a week and train with less volume. Since I would like to bring up my arms I doubt using more volume would do any good as they would overtrained. What I've done is limited my sets 4 on chest day and then hit them again on shoulder day for 4 sets. Tell me what you think. Oh yeah, do you guys think that every tricep session should be ended with a "finisher" type movement when trying to add overall mass? If so then maybe I should do like 2 sets of a compound and then 2 sets of a finisher??? Your thoughts would be appreciated.

Monday-chest/tri's
Flat Bench 3 x 10,8,6
Incline Bench 3 x 10,8,6
Decline Fly's 3 x 15
Weighted Dips 4 x 10,8,8,6

Tuesday - Legs
Squats 3 x 10,8,8
Leg Press 3 x 15,10,10
Stiff Leg DL 3 x 10
Calves 2 x 25

Wednesday - OFF

Thursday - Back/Bi's
Wide grip pull ups 3 x 12
Partial DL 3 x 10,8,6
Seated Row 3 x 12,10,8 superset w/
DB shrugs 3 x 20
BB Curls 3 x 10,8,6

Friday - Shoulders/Tris
DB Press 3 x 10,8,6
Laterals 3 x 15,10,8
Rear Laterals 3 x 15,10,8
Press downs 4 x 15,10,10,10

[wheyman]

Nobody?

[powerhouse 48]

if your trying to build your arms you should add a fifth day and focus solely on them, heavy movements offsetting each muscle group by doing push/pull i.e. bb curls to pushdowns, preacher curls to extensions, db curls to dips.....it helped me out alot when i started concentrating on arms one day alone.

other than that the routine seems solid.....

[ROCKETW19]

if your tryin to build your tris up then why are you only doin 1 movment for them? dips are great but why not add in rope pull downs or straight bar. shit id do all 3 on monday. then on friday id do skull crushers and kickbacks. more isnt always better but in this case id do more. good luck.

[wheyman]

Originally Posted by ROCKETW19

if your tryin to build your tris up then why are you only doin 1 movment for them? dips are great but why not add in rope pull downs or straight bar. shit id do all 3 on monday. then on friday id do skull crushers and kickbacks. more isnt always better but in this case id do more. good luck.

I feel the same way, but I always hear about overtraining arms b/c they are a small muscle group. I personally don't like doing just one movement, but i don't want to overtrain either.

[powerhouse 48]

you will not overtrain them that easily, 3 movements 3-5 sets per is completely reasonable, if anything you are undertraining with what you have posted.

[wheyman]

Well that was time wasted..I will adjust

Originally Posted by powerhouse 48

you will not overtrain them that easily, 3 movements 3-5 sets per is completely reasonable, if anything you are undertraining with what you have posted.

[ROCKETW19]

Originally Posted by powerhouse 48

you will not overtrain them that easily, 3 movements 3-5 sets per is completely reasonable, if anything you are undertraining with what you have posted.

yep.