My routine

This is my current routine, Im focusing a lot on legs and arms
Arms are lacking and I just want big legs, specially calves

Monday (back/traps/abs)

- Chin-ups 4x?
- Wide grip pull downs 4x8 (last rep of last set assisted)
- BB rows 4x8
- CG seated rows 2x8

- DB shrugs 3x6-8
- BB shrugs 3x6-8

Tuesday (chest/delts) Exercises supersetted

- Incline DB bench 4x8
- BB shoulder press 4x8

- DB bench press 4x8
- Front/side raises 4x6-8

- DB flyes 4x8
- Arnolds 2x8

Wednesday (quads/calves)

- Squats 5x8
- Hack Squats(very close stance) 5x8
- Leg Extensions 4x8-10

- Standing calves press 4x8
- Seated      '' ''    '' ''    4x8

Thursday (arms/forearms/abs) Tri's/bi's supersetted

- BB Curls 4x8
- Rope pulldowns 4x8

- Skullcrushers 4x8
- Hammer curls 4x8

- OH DB extensions 4x8
- BB preacher curls 2x8

- Reversecurls/wristcurls/captain of crush

Friday (hamstrings/calves)

- Standing leg curls 4x8 (starting lightweight and up weight as I feel pumped)
- SLDL's 4x8
- Laying leg curls 4x8

-Calves same as wednesday

I know you're gonna say something about arm day and the volume ect, but I've tried low volume, no direct arm work, and neither got me anything
And before you say "omg your overtraining your arms" it's not..

Comments?

Squat max - 275lbs  30/07/09
Bench max - ¿?
Front Squats(atg)- ¿?

looks like a pretty good routine but i dont like a full chest and shoulder day together especially supersetted.  chest and shoulders are 2 larger muscle groups and they also include each other during cetain lifts.  i think it would be different if it was chest back supersetted.  or tri's bis like you have.  just seems like shoulders are already fatigued from the incline presses then even more fatigued from the shoulder presses, by time you get to you're second set of exercises you're shoulders are useless.  plus it seems like a lot of wear and tear on the cuffs in one day. 

i also think you would be a lot better off with dips or decline as a third exercise for chest.  and drop one of your back exercises and add deadlifts.  arm day volume looks fine to me but i would add close grip bp and lower all tri sets to 3 to stay at a total of 12.    

i was gonna ask where the deadlifts are, but i see they are further down in your routine.

one thing i noticed though.. is where are the powercleans???  for shoulder day, throw in some powercleans.  GREAT exercise
 
some people will disagree with all that bicep work.   if you think you're lacking.... i don't see anything wrong with doing a ton of iso work for you biceps.   that's what i used to do way back in the day.  it worked for me.

My name is FOX.... and I approve this message.

thanks for the input guys

Have to search on the web for power cleans, correct form, tips, ect. are they like hang cleans & press??

Anyways i'm taking like 2 weeks off starting tomorrow.

Was reading about HST and it sounds interesting too, although calculating the weights looks a bit complicated. If any have tried this what are your thoughts about HST vs Split training

Squat max - 275lbs  30/07/09
Bench max - ¿?
Front Squats(atg)- ¿?

LOVE me some HST.  did 2 cycles (3-4 months) of HST... and with a bulk diet, i gained 30 pounds.    over an inch on the biceps.  several inches on the thighs.  butt grew.  everything grew.  highly recommend HST.    split routines are great too, and they have their place.  however...  you should look into HST IMO...


as for the powercleans,  yes, check up on that for correct form, and read up on them.   You will definately benefit from putting them into your routine.

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

LOVE me some HST.  did 2 cycles (3-4 months) of HST... and with a bulk diet, i gained 30 pounds.    over an inch on the biceps.  several inches on the thighs.  butt grew.  everything grew.  highly recommend HST.    split routines are great too, and they have their place.  however...  you should look into HST IMO...


as for the powercleans,  yes, check up on that for correct form, and read up on them.   You will definately benefit from putting them into your routine.

X2. Gained around 8 pounds over the last 6 weeks with a bulking diet. My strength has grown up a little bit as well.
 
I plan to stick to HST principles for a long time until my lifts stall. Then maybe I would have to switch to a split routine.
 
However, the routine looks good gottabefit.

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)