routine critique please!!

[BIG_TRUCK]

Day 1
Legs: Squats - 3x8 - 225, 275, 315
Leg curl - 2x15 - 55, 60
Leg Ext - 3x8 - 50, 55, 55
Calf press - 7x10-12 - 3plates
Calf raises - 3x10-12 30lb DB, no weight
Traps: Smith shrugs - 3x8 - 275, 295, 315
DB Shrugs - 3x8 - 80, 90, 100
Cardio - 16min @ level 16 on elip.
Abs: kness raises - 10 up, 10 left, 10 right, 10 up X2
Chair crunch - 10 up, 10 left, 10 right, 10 up X2

Day 2
Chest: Flat bench - 5x5 - 205, 225, 235, 245, 255(3)
DB flat bench - 3x8 - 80, 90, 100(6-8)
DB incline - 3x8 - 60, 70, 80(6-8)
Dips - 2x10 - no weight
Cable flys - 2x10 - 40, 30
Back: Seated pull downs close grip - 3x8 - 67kg, 77kgx2
Seated rows close grip - 3x8 - 67kg, 77kg, 87kg
Seated rows wide grip - 3x8 - 67kg, 77kg, 87kg
Pull ups wide grip - failurex2
Cardio - 16min @ level 16 on elip.
Abs: kness raises - 10 up, 10 left, 10 right, 10 up X2
Chair crunch - 10 up, 10 left, 10 right, 10 up X2


Day 3
Tris: Close grip bench - 3x10- 135, 155, 175(7)
Push down with cable - 3x8 - 170x3
Weighted Dips - 3x8 - one plate
One arm pull down - 2x8 - 40, 30
One arm extended back - 2x8 - 40, 30
Bi's: Straight bar curl - 3x8 - 75, 85, 95
Chambered bar curl - 3x8 - 75, 85, 95
Incline chair curl - 3x8 - 35x3
One arm bent over curl - 3x8 - 40x3
Cable rope curl burn - start at 110 and end on 20 - trying for atleats 5 on each weights
Cardio - 16min @ level 16 on elip.
Abs: kness raises - 10 up, 10 left, 10 right, 10 up X2
Chair crunch - 10 up, 10 left, 10 right, 10 up X2


Day 4
Shoulders:Smith machine Military press infront - 3x8 - 185, 195, 205
Front raise - 3x8 - 35x3
superset with
Side rasies - 3x8 - 30x3
Upright rows on smith - 3x8 - 75x3
superset close grip/wide grip
Traps: Smith shrugs - 3x8 - 275, 295, 315
DB shrugs - 3x8 - 80, 90, 100
Calf press - 7x10-12 - 3plates
Calf raises - 3x10-12 30lb DB, no weight
Cardio - 16min @ level 16 on elip.
Abs: kness raises - 10 up, 10 left, 10 right, 10 up X2
Chair crunch - 10 up, 10 left, 10 right, 10 up X2

2 days off then start over.

Well thats it. i'm 25, 5'7'' 180lbs at 15-19%(?) I would like to add Deads. Any advice please.

 

[t3project]

i didnt even read it and can tell that is way to much !!!!

 

[BIG_TRUCK]

sugestions

 

[AngryMuscles]

chest shoulder tri

flat bench 3x10-8-6
incline DB 2x8-10
incline flyes 2x10
millitary presses(either bb or DB) 2x10
side laterals 1x10
shrugs 2x10(optional)
pullovers 2x10
hammer presses 3x6
closegrip bench 2x6


back bi

chins 3x10(optional for lat machines)
deads 3x6-5-4
barbel rows 3x6-5-4
preacher 2x6
barbel curls/db(either) 2x8


legs

squat 3x10-8-6
leg presses 2x10-6
SLDL 2x10
cable pull thrus 2x10-6
standing calf raises 3x20-15-10


assuming you're using heavy weights...

 

[BIG_TRUCK]

anyone else?

 

[AngryMuscles]

go to MY ONLINE JOURNAL and look around....