Critique my routine for gain size

5ft 11 ,86kg
Goal 95kg in 10 weeks
eating 6 times a day solidly.
 
Mon: Shoulders
Tue: Arms
Wed: Legs
Thur: Back
Fri: Chest
Sat/Sun:Rest
 
Shoulders: Smith Machine Press 4x10, Reverse Raises 4x10, Behind Neck Press 4x10, Barbell Shrugs 4x10
 
Arms: Close Grip Curls 4x10, Hammer Curls 4x10, Reverse Curls 4x10, Pushdowns 4x10, Dips 4x10, Close Grip Press 4x10
 
Legs: Squats 5x10, LEg Curls 4x10, Extentions 4x10, Calve Raises 4x10
 
Back: Deadlift 4x10, Chin ups (Wide Grip) 4x5-6, Seated Row 4x10
 
Chest: Incline Press 4x10, Incline Flys 4x10, Decline press 4x10, bench 4x10

For a 5 day split id do larger muscle groups eg: Quad dominant (squats, legpress)
                                                                           Hip dominant (Deadlifts, glute ham raises)
                                                                           Chest,shoulders,tri's
                                                                           Back,Bi's
                                                                           Beach muscles

Id swap smith machine press for free weight and behind the neck press to dumbell press (not a fan of behind the neck exercises at all)

Id do more compound work on the legs so more deadlift or squat variations eg. romanian deadlift, front squats.

swap the flyes on chest day for another compound lift.

9 kg in 10 weeks is a tall order mate why the rush? you wont put that on in muscle unless your a genetic freak.

How long you been liftin? to be honest even if your on the juice you wont put that much pure muscle on in 10 weeks. Its a long process.

Mon: Chest
Tue: Back
Wed: Rest
Thu: Shoulders
Fri: Legs


Chest

Flat Bench
Incline Fly
Dips
Cable Pulls/Incline/Decline Press


Back

Deadlift
Chin Up
Shrugs
A Row variation


Shoulders

OH Press
Lateral Raise
Rear delt Pull/Row
Upright Row


Legs

Squat
Ham Curl
Calf Raise
Abductor/Adductor machine


You could add cleans in there too, probably a good idea seeing as you're doing a ton of iso's already.

V,
    You're the Clipart Photoshop GOD!

 

I'd drop the upright rows.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

robthemus1


5ft 11 ,86kg
Goal 95kg in 10 weeks
eating 6 times a day solidly.
 
Mon: Shoulders
Tue: Arms
Wed: Legs
Thur: Back
Fri: Chest
Sat/Sun:Rest
 
Shoulders: Smith Machine Press 4x10, Reverse Raises 4x10, Behind Neck Press 4x10, Barbell Shrugs 4x10

Dont do anything on the smith machine...ever...Behind the neck presses are terrible for your rotator cuffs. Shrugs really arent for your shoulders...I would move them to back day.
 
Arms: Close Grip Curls 4x10, Hammer Curls 4x10, Reverse Curls 4x10, Pushdowns 4x10, Dips 4x10, Close Grip Press 4x10

Your arms do not need a day to themselves... If you absolutely HAVE to do any kind of arm isolation add it to the respectable larger muscle group day. I.E. biceps to back, triceps to chest.
 
Legs: Squats 5x10, LEg Curls 4x10, Extentions 4x10, Calve Raises 4x10

Stay away from the leg isolations, calves are fine...there are other things like lunges you can do.
 
Back: Deadlift 4x10, Chin ups (Wide Grip) 4x5-6, Seated Row 4x10

By far your best looking day out of everything...accept the seated rows, replace them with barbell rows.
 
Chest: Incline Press 4x10, Incline Flys 4x10, Decline press 4x10, bench 4x10

Delcine is worthless... you dont need to do flyes either, but its not as bad of a choice as your other ones. Dips and push ups are also something to look at.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Well since everyone else critiqued, guess I will too.

First of all, I don't think there's absolutely any given reason for a natural athlete to workout 5X Per week. Why? Testosterone levels have dropped 8 hours post-workout and don't return to normal levels until about 36-48 hours later, yet cortisol (catabolic hormone) remains high.

Here's what I would do: Add in the accessory lifts you need. I don't know what isolations you need, only you know that.

Day 1 - Chest & Biceps
**Flat Bench
**Incline Bench
**Weighted Dips
**Barbell Curls

Day 3 - Back & Triceps
**Deadlift
**BB Row
**Chins
**Skull Crushers

Day 5 - Legs & Shoulders
**Squat
**Glute/hamstring raise or stiff-leg deadlift
**OHP
**BO Lateral Raise

Now, the problem I have with this routine is it isn't near frequent enough to get any maximal benefit. You're just going to slow your recovery rate down. I'd opt. PERSONALLY for something like this.

Day 1:
Squat
Flat BB Bench
OHP
BB Row
Chins

Day 3:
Deadlift
GHR
Incline BB Press
BB Row
Chins

Day 5:
Squat
Weighted Dips
OHP
BB Row
Chins

That would probably serve more effective.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant