You will burn out on this program.
Or rather, you’ll be forced to half-ass it, which is just as bad.
Everything Ike & DocT mentioned is relevant, particularly the notes on tempo. If slow reps are a priority, tack negatives onto the last few sets. And Ike isn’t railing against low-reps; it’s just that if you’re doing 'em with significant weights, slow tempos are a pipe dream.
My own concerns:
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No abdominal work?
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Chest and back on the same day will prove more difficult than you might imagine.
Most splits are Back/Bi, Chest/Tri, and Legs. Poliquin would beg to differ, but there’s a reason they limit you to one major muscle group per workout. Some of us simply can’t handle two with any degree of intensity.
If you’re weak in pullups, why is bench first?
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Day 2; if you can handle that as an amateur, by all means. I find my stamina lagging after 4 or 5 sets of squats.
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Day 3; Now this I can’t figure out. 22 sets of super-slow sets devoted to the smallest muscle groups you have?
Remove Tri extensions entirely and jack the reps on your dips. Done correctly, (vertical, bicep to forearm, and then to lockout), dips are a superior exercise.
Remove Front Raises. Shoulder press should be your first exercise. Have your elbows 135 degrees away from your body. Dips with any degree of forward lean work front delts as well.
Do Lateral Raises standing, bent 15 degrees (instead of ‘Bent Over Raises’, which may be the same thing for all I can tell). This is difficult. Do it anyway. You need at least some rear delt work.
Remove ‘Seated Lateral Raise’.
If you insist on doing Bi and Tri in the same day, it may be of some benefit to do curls earlier in the workout, before you’ve completely annihilated your arms.
The ultimate goal is to have a difficult workout in under an hour. You would double that.
This is my incredibly boring workout that I've had great success with, for comparison:
Back/Lats/Biceps
3 sets ? standing barbell rows (squeeze traps)
1 set ? weighted lifts
/a. wide pull-ups
/b. wide pull-ups
/c. narrow chin-ups w/ negatives
/d. parallel chin-ups w/negatives
3 sets ? calf extension (heavy, T-101)
2 sets ? incline curls/hammer curls/variation
1 set ? reverse curls (T-2012)
Chest/Triceps/Delts
4 sets - shoulder press
3 sets - decline press
2 sets - incline press
4 sets - 15 degree side raises w/ negatives
3 sets - dips (vertical, then with a forward lean)
Quads/Hams/Calves
5 sets - box squat
3 sets - calf extension
3 sets - leg curl
3 sets - leg extension w/ drop sets
NOTES:
The last 9 sets in my leg workout are rotated to save time. Leg extensions don't stress calves, so instead of doing nothing after a set, work opposing or unrelated muscles as your body permits.
I don't work abs. I'm lucky in that I don't have to. If I did, they'd be on off days.
Calves recover more quickly than quads and glutes. It is of some benefit to work them more frequently, and the reason I've tacked them on the Back/Bi day.
And.. best of luck.
D. Indech
