How's My Split Looking?

Training Bodybuilding
1

I’ve been training UPPER/LOWER for awhile now. I want to go back to bodypart split style. I made this program. How does it look? Any advice is welcome.

Chest/Tri’s

Decline Barbell Bench (3x10-12)
Incline Dumbbell Bench (3x10)
Flat Dumbbell Fly (2x12-15)
Weighted Dips (2x10)
Rope Pushdown (3x15)

Back/Bi’s

Pull-ups 50 of them
Dumbbell Row (4x10)
Seated Wide Grip Cable Row (3x12)
Neutral Close Grip Pulldown (2x15)
Barbell Curl (3x12)
Dumbbell Hammer Curl (2x10)

Legs

Back Squat (5x10)
Leg Press (3x12)
Lying Leg Curl (4x10)
Barbell Lunges (2x15)
Standing Calf Raises (3x12)
Toe Press on Leg Press Machine (2x25)

Shoulders

Standing Barbell Military Press (4x10)
Seated Dumbbell Arnold Press (3x12)
Dumbbell Lateral Raise (3x10)
Barbell Shrug (3x12)

Abs|

Hanging Leg Raise (3x10)
Decline Weighted Side Twist (3x10)
Decline Weighted Sit-up (3x15)
Hyperextensions (3x12)

HIIT

15 intervals of 15 second sprint, 45 seconds slow pedaling on exercise bike

Day 1: Chest/Tri’s
Day 2: Back/Bi’s
Day 3: HIIT/Abs
Day 4: Legs
Day 5: HIIT/Abs
Day 6: Shoulders
Day 7: Off

2

Shoulders: Add rear delt movement.

Only other thing I would take into consideration is exercise selection. For instance on chest day do dumb bell flyes before the compounds to save the joints. And I like doing Rope Ext’s before dips too.

For legs, I would say squat last just because it takes so much out of you it’ll be hard to do the remainder of the workout justice… At least for me, thats the case.