so my current goals are optimum muscle gains and 2 improve my bench...sounds easy right but not with my body type..im 160lbs and 6'2...very lanky...but just recently(last 3 months) ive been dieting the right way and have seen great improvements in my body.the diet i got down but im just a little confused on the workouts..
ive done this workout 4 at least 2 months already and im ready 2 switch things up a bit..
monday-Chest and Legs(excluding calves...
 
tuesday-back,bi's,calves
 
wednesday-triceps and abbs
 
thursday-shoulders(excluding back of the shoulder)
 
friday(rest)
 
sat-auxiliary day..lower back,back of shoulder, forearms
 
sun(rest)
 
i pretty much cut out cardio...mmaybe 1ce a week because i wanna put on maximum weight(good weight)..i need help with my benching ...its so much harder because of my long arms and weak chest...
 
 

ORIGINAL: zbadboy

so my current goals are optimum muscle gains and 2 improve my bench...sounds easy right but not with my body type..im 160lbs and 6'2...very lanky...but just recently(last 3 months) ive been dieting the right way and have seen great improvements in my body.the diet i got down but im just a little confused on the workouts..
ive done this workout 4 at least 2 months already and im ready 2 switch things up a bit..
monday-Chest and Legs(excluding calves...

tuesday-back,bi's,calves

wednesday-triceps and abbs

thursday-shoulders(excluding back of the shoulder)

friday(rest)

sat-auxiliary day..lower back,back of shoulder, forearms

sun(rest)

i pretty much cut out cardio...mmaybe 1ce a week because i wanna put on maximum weight(good weight)..i need help with my benching ...its so much harder because of my long arms and weak chest...

 
 zbadboy: If you want to put on maximum muscle consider the following
 
1) rely on 2-3 day splits, because you want your muscles to go and recover within the week also you want to get stronger each week.
 
2) have at least 24-48 days rest in between workouts. But depends until your fully recuperated
 
3) Rely on the big thee,squat,bench,and deadlifts
 
4)rely on just compound movements,following the big three,legs/push/pull, remove any isolation exercise
 
5)Consider doing 5-6 reps, 4-5 sets, you need low reps to work hard enough to get you strong and high volume for maximum muscle growth meaning, in order to get big, you need to get strong.
 
6) 2 exercise at the most per body part
 
7) 15 sets per workout at the most
 
8) Don't due deadlifts and squats on the same day or the next day right after the other, to demanding on the lower back.

 
9) When completing, 5x5 or 4x6 to an exercise, add 2.5 or 5 pounds on that exercise the next week
 
And lastly with your help towards benching if you were to plateau later on I'd suggests the best thing you can do to break through a plateau in the is to switch to bottom position flat bench presses for a while.

Position the power rack pins so that the bar just barely touches your chest (or as close as possible). Push from the bottom, lock out, and lower the weight back down the pins. Set the bar down completely, but don't let go of the bar.

Hope this help

Goodluck with your training!

Yeah, the big three ARE AWESOME for mass gaining....other kinda help but the big three r PIOMP.

If you really want to add weight to your bench, and don't mind spending some money- Check out Critical Bench. Do a search for it on this site, plenty of us have used it with great results, including me. I added sixty pounds to my one rep max on their twelve week program- Definitely worth it, in my opinion. Check out all the critical bench threads, you'll even find some old training journals that track the week by week progress.

In addition to what has been said above: Don't do chest and legs on the same day, they are two huge muscle groups and you don't have the energy to lift with maximum intensity for both groups.
Bench, squat, and deadlift: they are the big three for chest, back and leg day respectively. On shoulders day, military press or dumbell shoulder press is your big one.
 
Revise your split,
try
Monday: Legs
Tues: Chest, tris
Wed:Off
Thurs: Back, bis
Fri: Off
Sat: Shoulders, traps
Sun: Off

In terms of boosting your bench, you need to make sure you get your rest. I really can't stress this enough from past experience. I know it may be a bit counter-intuitive but it makes a great difference. Earlier when I was more stubborn I would work chest with bench every once every 7 days. I know this isn't over-training but I often founf myself hitting a plateau and getting a bit frustrated eventually I would force myself to take a week off. I hated being away from the gym, but each time I returned I was benching more than. Unfortunately I didn't get the hint until I did this a few times. Rest is KEY!