Critique split routine please

[juan92]

I am currently doing a fullbody routine, but would like to change this in a about a week or two.
I have made progress, the mirror says so. I am not sure on the set/rep ranges i should be doing. I feel like 3 sets per exercise isn't enough to kick metabolism up, so i am deciding on 4.

I would like to do a split, into something liek this, Chest/Shoulder/Triceps, Legs, Legs, Back/Biceps.

W-A:
Incline Alternating Dumbbell Bench 4x8
Flat Bench DB Fly 4x8
Standing Alternating Shoulder Press 4x8
Alternating Lateral Raise 4x8
Alternating Tricep Extension 3x8 (3 because triceps were worked on the compound movements)

W-B:
DB Alternating Lunge 4x8
Romanian Deadlift 4x8
DB Calf Raise 4x8
Powerclean 3x8

the reason i keep this this so low is because i feel like legs are kind of big, but if i see them out of proportion i will add one isolation movement to quads and hamstrings.

W-C:
Chin up 4x5 (palm facing face)
Lat Pull Down 4x8 (palm of hand on facing face)
Alternating DB Row 4x8 or One Arm DB Row on Bench
Low Reverse Cable Fly 4x8 (this would be lower so as not to focus on shoulders, but rather on back)
Alternating DB Curl 3x8 (3 because of the compound movements)

[Boss Man]

Seems pretty good, however just be aware, that Power Cleans will target the Back and Shoulders quite well, so if you've any unfinished recovery and / or DOMS from the Back workout 2 days earlier, then be aware of that and also that you might end up overdoing either the Back, Shoulders, or both a bit, if you are doing enough for those earlier in the week.

If you think the Cleans are too much in relation to possibly overtraining the Back and / or Shoulders, try something for Quads like Side Lunges or a Squat variation.

[juan92]

Ooooh, this makes things a bit complicated. I like to have them on there because of the functionality and power they provide. Could i just reduce or remove the shoulder workout, or is this something that i won't know until i try it.

[Boss Man]

Suck it and see. You may find the power Cleans can replace the shoulder workout altogether being as they are a compound movement and you would see no discernable, (if any), loss of deltoid condition.

However they may be a possible trigger for overtraining the Deltoids, so again, if you subbed them for an exercise with a less all round impact, that would still target the primary area desired, you might fond your Shoulder workout would be enough to maintain and enve promoted deltoid condition.

It could be the effect on the Deltoids from Powercleans, boosts, instead of partly counteracting, the Shoulder workout and is therefore a beneficial bedfellow with Shoulder workouts.

Another option is to do a back and Shoulder workout where the Cleans might benefit the Shoulders but not have a potentially negative impact on the Detoids as might be the case when done seperately.

As I said before though it's suck it and see. You need to make one change and one only to your circumstances if you felt it might be wise to make a change and see how that worked for about 2 -3 weeks, then if it felt like it wasn't working undo the hange and try another, so every time you made a change you "isolated" it so what it did or did'nt do could be really understood in a way that making another 1 or more changes wouldn't permit.

I can't tell you for sure if you're helping hindering or making no difference to yourself on this aspect of your training, as I am not you and don't know how your body responds to what you do to it.

Hopefully I've made sense and given you food for thought if it's needed .