T Nation

Program help

I’m doing 5/3/1, and this is what I currently do for assistance work. I would like to know if you guys think there is anything im lacking/overdoing, or if some of my exercise choices are bad. Is it bad I do lunges and RDL’s twice during the week? I can’t think of another good exercise to replace one of them with (I only have dumbbells and free weights, no machines)

Saturday:
Bench 5/3/1
Incline Bench 4x10
Pull-ups 5x5
DB Shrugs 4x10
Skull Crushers (Tricep) 3x10

Sunday:
10 min run on treadmill before breakfast

Monday:
Squat 5/3/1
RDL’s 3x10
DB lunges 3x10
Overhead Sit ups 3x10
Stand Calf raise 3x10
Hammer Curls 3x10
10 min jog on treadmill

Wednesday:
Military Press 5/3/1
Weighted Dips (on chairs, not dip stand) 4x8
DB Row 3x10
Skull Crushers 3x10

Thursday:
Deadlift 5/3/1
RDL’s 3x10
DB lunges 3x10
DB Side Bends 3x10
Single leg calf raise 3x10
Barbell Curl 3x10
10 min jog on treadmill

Anything particulary wrong with this?

its ok, but you could change some stuff.

if I was you, I would do as much upperbody pulling as upperbodypressing. So if yo do a row and a pullup/pulldown on both bench day and mp day you will be good.