need criticisism on new workout routine

[PaPaLoAdS]

My current goal is to gain muscle mass.

i am currently 180 lbs. roughly 15% bf and standing at 5'11.

From what ive read i need to do low rep (4-6) compound movements but with enough total volume to gain mass.

so this is what i came up with...


(each upperbody group of opposing excercises are alternated with about 1 min to 1:30 rest inbetween.
each excercise is done for 4 sets at 4-6 reps each)

(each lowerbody excercise is done for 5 sets at 4-6 reps each and i rest for 2 minutes inbetween each set)

tuesday: Verticle push/pull
group #

1
BB Shoulder press
wide grip pull up

2
BB upright rows
V-bar pull up

3
DB arnold press
shoulder width grip pulldown


Thursday: Quad dominant/calves

Barbell Squat

DB lunge (each leg 4-6 reps)

DB Step ups (each leg 4-6 reps)

Calf raises


Friday: Horizontal Push/Pull

Group #

1
BB Bench Press
Bent over BB row

2
Weighted Dips
One arm DB row

3
pec dec fly
seated cable row


Sunday: Hip dominant/calves

Traditional BB Deadlift

BB Romanian Deadlift

BB goodmornings

calf raises

(keeping each workout under 90 min.)

currently taking protein and creatine along with eating as much healthy stuff as i can as often as i can.
and of course A LOT of water.

any advice or criticism will be greatly appreciated.

[BRITISHBULLDOG]

hey there dude,instead of creating your own why not get one from the fitness faq they have some really good ones in there,if i may i would suggest "greatest workout ever"i produced some really good gains in that program and also very impressive strength gains!if not this one then i would suggest doing "limping" and "super strenght" by ian king,doing these two workouts 2gether will make you gain lots,kings workouts are supreme!and they hurt like a bitch!anyway seeya man,and good luck!

[Bubba Booey]

I agree, and way too much direct delt work. You'll hit your delts plenty w/ bench presses, dips, etc.

I would also take a gander at www.t-nation.com, Chad Waterbury has some great routines.

[Bubba Booey]

Also, forget the db rows since you are doing barbell rows, and forget the flyes. The dips will hit the outer and lower parts of your pecs just fine.

I would also add some chins and close-grips into the routine.