My Workout

[Beenis]

Hi everyone. I'm 23 and have been working out off and on for about 1.5 years. A lot of off times though. Currently i am 175 pounds and 5'10.5

I am just curious what i can add or change in my routine to help with my gains.

Monday - chest
Tuesday - back
Weds - shoulders
Thurs - arms
Fri - legs ( i actually end up missing legs often)

Now, i do often take a break after 2 or 3 days, and just continue on with my cycle and eventually fall back into my routine. Each workout routine usually involved 4-5 exercises with heavy weight (usually aim for 4-6 reps) I do mix this up and throw in high rep sets. A huge problem i have, is i will be hard at the gym for a while with good gains, then travel or work swamps me and i end up losing it. I have seen the gains, but am curious to know what i can change to make it even more profitable.

Supplms:

Purple K creatine
Protein
smash pre workout

I aim for 6 meals a day, and ingest a lot of protein. I used to count calories on a daily basis and i like to think my nutrition is quite advanced.

Any advice is welcome! Constructive critiquing ftw!

[Beenis]

I should probably write my goals down. I would like to be 185 of good muscle. At the moment i hover around 8.5-10% body fat. I know how to get to the weight, i guess mainly i would just like some help on my routine.

for chest i usually do:

flat bench
incline bench
weighted dips
flys
and occasionally some DB press

Back:

deadlifts
seated rows
a B row? (you put a bar in a corner and lift if off the ground between your legs)
wide grip pullups

shoulders:

military press
olympic press (front and behind)
front and side raises
upright rows

arms:

dropset bi curls
tri dips
pullups
DB skulls
and rope excersices


some days i change routines. for instance shoulders i will do DB press instead of military. This is just a quick write up of my routine... critique.

[Swolled]

what sort of exercises do you do for chest back etc?
Make sure you are doing a lot of compound movements like bench press, dead lifts, squats etc, as they incorperate the most muscles in one single movement.

[JayFive]

You don't need days only for shoulders and arms. Try not combining shoulders and arms (if you can't combine them with chest) and work legs instead. Compound movements on big muscle groups> isolation of small groups.