T Nation

Critique My Program


#1

I've formulated my own program based on past experiences with programs and some knowledge that passes around here. Let me try to break it down

Workout A - Chest/Triceps/Abs
Workout B - Legs/Shoulders
Workout C - Back/Biceps/Abs

Week 1
Monday - A
Tuesday - B
Wednesday - C
Thursday - B
Friday - A
Saturday - Sprints or Plyometrics
Sunday - Sprints or Plyometrics

Week 2
Monday - C
Tuedsay - B
Wednesday - A
Thursday - B
Friday - C
Saturday - Sprints or Plyometrics
Sunday - Sprints or Plyometrics

...and then week 1 repeats and so on and so forth. Here are some sample workouts for each day:

Workout A - Chest/Triceps

Flat Dumbell Bench (10/8/6/5/5/5)
Incline Dumbell Bench (8/8/8)
superset: Incline Flyes (12/12/12)
Decline Barbell Bench (10/8/6/5/5/5)
Skullcrushers (8/8/8)
superset: Closegrip bench (3 X POF)
Dips (3 x POF)

Workout B - Legs/Shoulders

Squats - (10/8/6/5/5/5)
Lunges - (3 x 8 per leg)
Hang Cleans - (8/8/6/6)
Leg Sled (3 x 8)
superset: Leg Curls (3 x 10)
Barbell Shugs - (3 x 12)
Dumbell Military Press (3 x 8)
superset: Lateral raises (3 x 12)
Upright Rows (8/8/6/6)

Workout C - Back/Biceps

Deadlifts - (10/8/6/5/5/5)
Bentover Barbell Rows - (3 x 8)
superset: Bentover DB raises (3 x 12)
Chin-ups (3 x POF)
superset: Widegrip Lat Pulldown (3x10)
Seated closegrip cable rows (8/8/6/6)
Standing reverse grip curls (3 x 8)
superset: Dumbbell Curls (3 x 10)

The ab routines for workout A and C consist of a circuit of three exercises which i go through 3 times. Each day varies.

My stats:
5'10", 170 lbs
Max Bench: 265 x 1
Max Squat: 365 x 1
Max Deadlift: 275 x 5

Let me know what you guys think about it. Should i add exercises? Remove exercises? Am i overloading? What should my target caloric intake be?


#2

There seems to be a lot os exercises each day. Why not cut it down to 5 or 6? Also a lot of pressing on the chest day. I prefer to do 1 or 2 movements and do more sets.