Monday: Chest

flat bench press : 4 sets,on the final set i do as much as i can and than rest pause for 15 sec and back at it again.

incline bench press: 4 sets, on final set i do a drop set.

decline bench press: 4 sets , on final i also do drop set

flat dumbell fly: 3 sets

cable crossover: 2 sets

Tuesday: Back

Pull ups: 30-50 pullups

Pull downs: 4 sets( last one drop set)

seated rows: 4 sets (last one drop set)

bent over row: 3-4 sets ( last one drop)

dumbell row: 2x

Wednesday: rest

Thursday: Arms

After i warmup

close grip bench press + ez bar curl superset 3x

skullcrasher + hammer curls 3x

standing dumbell tricep extension + dumbell curls

1-2 strick sets of barbell ros

2 sets of rope pushdowns

Friday: Delts + quads

barbell shoulder press 3x

barbell behind neck 2x

arnold presses 3x

front+ side dumbell raises superset 2x

quads

squats

leg press

and 2 other machine exercises forgot atm the name

Any input is apreciated. Some may say so much volume but the workouts are 1x a week and there are 3 days of rest.

Its a pretty standard bro split, if you are going to only exercies each muscle obnly once a week I would group arms and shoulders and have one day just for legs.

I only say this because if you train legs right they will need a full session and the energy that goes with it, you should not have any energy left for anything else once you have done.

Hope this helps :-)

ok so the basic exercises are ok the volume is good right?

I agree with Nils about the legs. You are only doing 4 exercises to target the quads - what about the hamstrings, aductors, glutes and calves?

Legs are a HUGE muscle group, and I recommend you either dedicate one entire workout day to them, or possibly even two days.

E.g. Glutes/Quads one day, and Hamstrings/Calves another day.

Your other workouts look pretty good. Some suggestios would be to incorporate dips into your chest day and to add the deadlift to one of your workouts.

Don't forget that your training will only reap rewards if you're diet is good too.

The question you have to ask yourself is are you seeing results with this programme? If you are, keep at it, if not, switch it up.