Brehs rate my official workout routine!!!

[Memorial Stadium Piru]

I workout on Tuesday, Thursday & Saturday/Sunday (whichever day I have time to make it to the gym)

ARM/TORSO/NECK A
-Seated dumbbell shoulder press (8,8,8,5)
-Barbell curls (8,8,8,5)
-Bench press (8,8,8,5)
-Decline dumbbell press (8,8,8,5)
-Seated triceps extensions (8,8,8,5)
-Long arm crunches (3×15)

LEGS/GLUTES/BACK
-Leg press (3x10)
-Leg curls (8,8,8,5)
-Barbell lunge (8,8,8,5)
-Bent over barbell row (8,8,8,5)
-Lat pulldown (8,8,8,5)
-Standing calf raise (3×15)

ARM/TORSO/NECK B
-Dumbbell military press (8,8,8,5)
-Lateral raise (8,8,8,5)
-Hammer curls (8,8,8,5)
-Close grip bench press (8,8,8,5)
-Dumbbell flyes (8,8,8,5)
-Bicycle ab crunches (3×15)

I'm trying to gain strength & mass. Keep in mind that I also do a considerable amount of cardio. Walking, basketball, elliptical/treadmill at the gym, etc

 

[NatiboyB]

I think you should looking into a Push, Pull, Legs routines bro. That will help you increase your mass and size. And you can toss in extra accessory work like abs/cardio.

 

[QuintessentialBM]

I guess it's ok. It's a little disjointed for me because some exercises don't belong in the group you have them in. I divide my splits into 4 groups because I have a lot of exercises that I do and it will make the workout unnecessarily longer than it has to be.

Chest/Torso

DB Incline Bench Press/Fly
DB Flat Bench Press/Fly
Cable Crossovers
Wood Choppers
Abdominal Crunch(in any form: machine, cable, calisthenics)
Torso Rotation Machine

Back

Lateral Pulldown(orthodox & reverse grip to hit deep muscles)
Seated Row
Barbell Row
Pendlay Row
Yates Row
Back Extension Machine

Shoulders & Arms(the heaviest day)

Overhead/Military Press
Upright Row
Shrugs
Cable Face Pulls
Cable Overhead(Delt) Pulls
Preacher Curls
Concentration Curls
Hammer Curls(regular/cross-body depending on the day)
Tricep Extension(machine or dumbbell)

Leg/Hip

Front/Rear Squat
Orthodox or Romanian Deadlift
Leg Press(I know... overkill)
Leg Extension Machine
Leg Curl Machine
Hip Abduction Machine(internal & external)
Glute Extension Machine
Calf Extension Machine

One day on, one day off. 4 sets of 12 or until failure.