T Nation

How's This Program?

I wrote up a “program” that I plan to use for the next four weeks or so. Could those with more experience let me know how this sounds?

Monday:
A. DB Flat Bench Press 4x8-10
B1. Pull-up 4xMax
B2. Pulldown 4x10
C1. Wide-Grip Bench to neck 4x8-10
C2. DB Flys 4x10
D1. Seated Row 4x8-10
D2. DB Row 4x12

Tuesday:
A. Split Squat 4x10
B1. DB Deadlift 4x12
B2. Back Ext 4x10
C. Leg Press 4x12
D1. Leg Ext. 3x15
D2. Ham Curl 3x15
D3. Seated Calf Raise 3x15

Thursday:
A. Close-Grip Chins 4xmax
B1. DB Row 4x10
B2. Hammer Curl 4x10
C1. Decline Tricep Ext. 4x8
C2. 1-arm Tricep Pressdown 4x8
D1. Reverse Curl 3x12
D2. Tricep Pressdown 3x12

Saturday:
A. Muscle Clean/Press 4x10
B1. Single Arm DB Press 4x8
B2. Single Arm Lat Raise 4x12
C1. Scarecrow 3x12
C2. Inc. Rear Delt Raise 3x12
D1. Seated Row to Neck 3x12
D2. Bent-over Lat Raise 3x12

Diet is 4500 cals on workout days, 4200 off days. Off days currently no cardio but considering it.

I’m 6’5", 20 years old, 232 pounds, and my goals are primarily bodybuilding. I’ve had some low back issues recently, so that’s why “leg day” does not incorporate barbell squats or deadlifts. My rear delts are complete shit compared to my front, so the “shoulder day” has more emphasis on that.

So how does it look?

Thanks for any and all comments, I really appreciate it.

The only way to know is to try it and find out if it’ll work for you or not.

My bet is that if you bust your ass doing this set-up and eat/rest enough to grow and recover you’ll see good gains.