Improving my home workout routine

[Phaser]

Hi,

I've been training for the last 6 months or so and I've put on a bit of size with a fair bit of definition. Recently though I seem to have reached a standstill so I want to get a proper routine in place and a few new things to do which will help me.

Basically before, I had 2 routines and just took it in turns.


Chest & Shoulders:

Bench press (mixture of incline / flat)
Dumbell press (mixture of incline flat)
Dumbell flies (mixture of incline flat)
Military press
Upright rows
Shrugs
Lateral raises
Dumbell shoulder press


Arms:

Barbell curl
Dumbell hammer curl
Seated barbell curl
Close grip bench press
Dumbell extensions

I'd do 3 sets of 10 reps at the heaviest weights I could manage.

I'd like to firm up with a proper routine and have come up with the following, bearing in mind I only have a bench, barbell and dumbells available to me.

Monday - chest

incline bench press barbell
flat bench press dumbbell
incline bench flies
push ups

Tuesday - back / triceps

shrugs
pull ups
close grip bench press
bench dip triceps
kickback extensions
overhead dumbbell extensions

Wednesday

rest

Thursday - shoulders

dumbbell shoulder press
military press
shrugs
barbell upright row
side raises bent over

Friday - biceps

dumbbell hammer curl
barbell curl
dumbbell concentration curl
reverse barbell curl
dumbbell curl

Saturday

rest

Sunday - legs /abs

barbell squats
dumbbell lunges
calf raises
weighted crunch


Would this be an improvement? Is it better to spend each day on one thing rather than mixing them like I was before?

Thanks.

 

[Morba]

Hi,

Tuesday - back / triceps

shrugs
pull ups
close grip bench press
bench dip triceps
kickback extensions
overhead dumbbell extensions

I see 1 back exercise and lots of tricep work.

If you can do all that tricep work after a proper chest routine the night before then id be amazed

 

[Phaser]

Guess I could throw in some bent over rows? I'm not too clued up when it comes to the back exercises.

Would you recommend doing those exercises / days in a different order?

 

[Morba]

I'd take a look at the sticky and see how that fits into your equipment, that would be a good starting point for you I think

 

[icecold]

Hittin' those beach weights yo!

There is almost a 50/50 split between arm work and everything else, this is far from ideal. You also don't need a whole day for biceps! I'm guessing your a guy that's mostly in this for aesthetics, but you aren't currently working out in a balanced enough fashion to achieve a well rounded physique.

Some basics:

There is more to looking good in a t-shirt than having big arms, shoulders and chest. A LOT of it is also your back, but also the a very important aspect is balance and proportioning.

On the subject of arms, your priorities are wrong. You need to prioritise working your triceps as this makes up 2/3 of the mass of your arm (or at least it should!). But to be honest, spending as much time as you do on your arms is wasteful anyway. Even if I was going for a bodybuilding split, I would only do maybe 2 bicep and 3 tricep exercises per week. More effort doesn't always equal better results, especially when it comes to adding more exercises to your small arm muscles.

Prioritise the big compound movements first and then move on to the smaller muscles.