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This is my 5 day split, let me know if I need to change exercises or recommendations:
130lbs 5'6 doing MANS diet.

Monday: chest and tri
Incline barbell press x2
dumbell flat press x2
dumbell flies x2

french curls x3
tricep pushdown x3

Tuesday: Biceps
Dumbell curl x3
preacher curl x3
incline dumbell curl x3

Wednesday: legs
Squats x3
stiff leg deadlift x3
calf raises x3

Thursday: shoulders
dumbell shoulder press x4
dumbell front raises x3
side lateral raise x2

Friday: back and abs
bent barbell row x3
deadlift x3

weighted incline crunches x3
kneeling pulldown crunches x3

Ejec19glock wrote:This is my 5 day split, let me know if I need to change exercises or recommendations:
130lbs 5'6 doing MANS diet.

Monday: chest and tri
Incline barbell press x2
dumbell flat press x2
dumbell flies x2

french curls x3
tricep pushdown x3

Tuesday: Biceps
Dumbell curl x3
preacher curl x3
incline dumbell curl x3

Incline Dumbbell curls aren't terribly effective - it's that miserable twisting motion you gotta do at the bottom of the rep. I say chuck 'em. Preachers are just about the same angle of movement, but minus the turn which eliminates other muscle groups and provides better isolation. Besides, six sets is sufficient, nine is overtraining, or at least close enough to that to make me squirm.

Ejec19glock wrote:Wednesday: legs
Squats x3
stiff leg deadlift x3
calf raises x3

SOMEONE ELSE WHO VOLUNTARILY DOES SLDL's!!!!!!!! They're bloody awesome. Just pay VERY close attention to your form. If you're not using one already, consider a belt for this day - that's a heap ton of stress on your lumbar.

Ejec19glock wrote:Thursday: shoulders
dumbell shoulder press x4
dumbell front raises x3
side lateral raise x2

Yick.

The deltoids you want to work hardest and develop the most are the lateral ones - that's what gives you that nice width across the shoulders and the rounded appearance we all want. By putting your lateral raises at the end like this, you're working them well after you've made huge inroads into your overall strength. I suggest you change this and add traps to this day (they'll be nicely warmed up after shoulders).

Would suggest.....

Lateral Raise super-set w/Military Press x3
Trap Shrugs x3 (or upright rows, whichever)

This will hit your lateral deltoids FIRST, allowing you to hit them hardest, induce the most cellular microtrauma, and accordingly the most growth! You still get your anterior deltoids with the Military Press, and there's zero reason to target your posterior ones. I know this looks short, but the super sets make it effectively 6 sets not 3. Cables are better than dumbbell or barbell for absolutely positively everything, but if that's not an option it's not so big of a deal as to justify modifying the routine or jumping through flaming hoops to get access. If you got 'em use 'em, if you don't, work with what you do have.

Ejec19glock wrote:Friday: back and abs
bent barbell row x3
deadlift x3

weighted incline crunches x3
kneeling pulldown crunches x3

Not a fan of this. You really shouldn't work opposing muscle groups on the same day, or even within 24 hours of each other, and that's exactly what you're doing here. Changing this is going to involve reworking the entire order for that reason - something along the lines of M: Shoulders & Traps, T: Legs, W: Chest & Abs, Th: Back & Bis, F: Tris, or M: Legs, T: Chest & Tris, W: Bis & Abs, Th: Shoulders & Traps, F: Back. It's not the complete end of the universe if you don't want to change your order, it's just not optimally effective.

Also, ALWAYS DO DEADLIFTS FIRST. They require strict form, they're hard, and you're going to end up using absurd amounts of weight for them. Doing them when the back is already fatigued is begging to screw up your spine. Do them first, do them first, do them first. Give yourself a good 3-4m rest between them, too. They're just that hardcore. Don't get me wrong, I love them, and they're a great exercise, but done wrong you might as well go turn cartwheels on your nearest freeway - the end result is just as painful. Would suggest....

Deadlifts x2
Bent-over Barbell Row or Seated Cable Row x2
Lat Pullovers x2 (or pulldowns if you don't have a pullover machine available)

The abs part looks fine. You will likely be advised at some point to include a "lower abs" exercise. Your lower abs are like your inner eyeballs - it's a misnomer that refers to a section of a body part, not an independent body part. You can do leg raises and such (and I personally find weighted captain's chair raises to be a great way to finish wrecking the abdominals), but if you hate them, you can do just what you plan here without any fear of not developing a body part that doesn't exist.

Thanks a lot JoH, you are the man, I always follow your suggestions and comments and been learning a lot. I will try to do small change on my routine and consider your recommendations. Again. Thank you.

Looks like you can get your hands on a cable so why don’t you incorporate some cable work into your routine.

Chest & Triceps
2x incline barbell press I think we all now agree with a 30 degree angle
1x decline press
2x low pulley cable flies or pec deck files
1x low pulley cable crossovers
2x tricep pushdowns
2x seated or lying barbell extensions
1x one arm pushdowns (underhand-grip)
1x tricep dips

Legs
Just like to mention there are some benefits to throw in some leg presses, hack squats, lunges and extensions into a leg day for the thighs. When doing 3x barbell squats to failure you can very easily reach “form failure and instead of feeling your legs working you start to feel your back doing most of the work so to avoid this it’s much easier and safer to go to absolute failure on a leg press, hack squat machine and leg extensions but you should still add some SQUATS on a leg day. The reason I start with leg press instead of squats is I have suffered from the past of back pain so doing squats last means I won’t be able to go really heavy the legs still work just as hard by going to failure and my legs get a good pump and no back pain.

1x leg press (narrow stance)
1x leg extensions
2x squats
1x leg curl
2x stiff legged Deadlifts
2x standing calf raise
1x seated calf press

Biceps & Abs
2x one arm standing cable curls
3x straight barbell curls
2x one arm preacher machine curl or cable
2x cable crunches
2x cable pull-ins
2x hanging leg raise

Delts & Traps
JoH is right there is no need to do front raises; your front delts get enough work from bench pressing on chest day and overhead presses on delt day.

2x seated barbell overhead press
2x seated dumbbell overhead press
2x seated dumbbell lateral raise
1x one arm cable lateral raise
2x barbell shrugs
1x one arm cable shrugs


Back
I don’t like grouping abdominals with back day this can be very taxing on the back abdominal work like weight crunches just aggravates your back more when fatigue from the previous 6 exercise.

Deadlifts if you are concentrating on pure power with your deads then make sure you do what JoH has mentioned start Deadlifts at beginning of routine.

Barbell rows are great but there is no need to do sets of 3 why not mix things up like add a one arm row and some vertical work some people find doing 3x barbell rows after Deadlifts interrupts their concentration due to the back being fatigued due to the Deadlifts. Doing a one arm rows will give you a better ROM also much easier to concentrate on the contraction.

2x deadlifts
1x pullover machine or decline cable pullover
1x close-grip pulldowns or weight pull-ups
1X bent over barbell row (underhand grip)
1x bent over cable row or dumbbell

Thanks krs, I was going to just rewrite and readjust my routine and you just did that for me, hehe. Thanks again.