Using Parts of USCTrojan's Routine

Hey I’ve been doing a routine for about 10 weeks now but now im starting to slack in the gym so i thought i should change up my routine, its a little bit of what USCTrojan619 is doing right now and alit bit of something i added and i just wanted some suggestions on if what i added to the routine was good or not and also i some questions, thanks for your time

  1. How is my back day is it lacking?
  2. Is it okay if i train my shoulders and tricpes after i train my back? because i used bascially USCTrojan619 's day on and days off and he takes a day off on friday and then works out his shoulder and triceps on saturday.

Well here the Routine:
Monday :Chest and Biceps

A. Flies - Dumbbells - Flat bench
8-10 reps
2 sets
90 sec rest
4-0-1-0 tempo
Adjust: Perform 8-10 flies to muscle failure; then continue the set by lowering slowly as a fly and lifting as a dumbbell press, do so until failure again

B. Press - Flat Bench - Barbell - Top half press in power rack
3,2,1 reps
3 sets
120 sec rest
2-0-1-0 tempo
Adjust: This is the top portion of the bench press, bar starting on the safety pins in the power rack, it is used as a potentiation exercise to wake up the nervous system.

C. Press - Flat bench - Barbell - Wide grip 6-8 reps
2 sets
120 sec rest
4-0-1-0 tempo
Adjust: Perform 6-8 reps to failure, rest 10-12 seconds, perform more reps to failure with same weight, rest 10-12 seconds and perform a few more reps to failure, then perform partial reps at the top, squeeze the pecs hard.

D. Press - 30 degrees incline - Dumbbells
6-8 reps
1 sets
120 sec rest
5-0-1-0 tempo
Adjust: Perform 6-8 reps to failure, then top partials to failure, then bottom partials to failure.

E. Curl - Machine preacher
6-8 reps
2 sets
120 sec rest
4-0-1-0 tempo
Adjust: Perform 6-8 reps to failure, rest 10-12 seconds and perform more reps to failure, lower the weight by 50% and perform reps to failure, rest 10-12 seconds and perform more reps to failure, then perform top partials to failure and then bottom partials to failure.

F Standing curl - Dumbbells - Hammer grip
8-10 reps
2 sets
120 sec rest
4-0-1-1 tempo
Adjust: 8-10 reps to failure, rest 10-12 seconds, more reps to failure, drop by 50%, more reps to failure, rest 10-12 seconds, more reps to failure.

Tuesday: Legs

Leg extension
3x8-10 warm up (40 seconds Rest)
Squats
4x 12,10,8,6 (90-120 SR)
Leg press
3x12,10, 8 (60 SR)
Stiff legged deadlights (light weight)
4x 12 (60 SR)
Leg Curl
4x 8 (45 SR)
Calf Raises
4 x 12,10,10,8 ( 60 SR)

Thursday: Back and traps

Pulls ups
4x 10-12 (40-60 SR)
Deadlifts (supersetted with low row 4x810)
4x 8-10 (120 SR)
Bent Over Row (Barbell or Dumbbell)
4x 12,10,8,6(90 SR)
Shurgs (Barbell or Dumbbell)
4x12, 10, 8, 8

Friday: Shoulders and Triceps

Laterals Raises (warm up the Shoulders)
3 x12 (30 SR)
Military press
4x 12, 10, 10, 8 (120 SR)
Dumbbell press
3x 8-10 (60-90 SR)
Bent over laterals
3x12 (30 SR)

Close-grip bench 6-8
1 sets 120 sec rest 4-0-1-0 tempo
Adjust: Perform 6-8 reps to failure, rest 10-12 seconds, perform more reps to failure with same weight,
rest 10-12 seconds and perform a few more reps to failure, then perform top partials to failure

Decline DB triceps extension 6-8
2 sets 120 sec rest 4-0-1-0 tempo
Adjust: Perform 6-8 reps to failure as a triceps extension. When you reach failure, continue to lower
slowly as a triceps extension but lift as a press, to failure.

Any comments or suggestions appreciated, thanks

anyone?

If you’re doing his workout, then why are you doing 3-4 sets on some of the exercises?

The idea behind his routine is that it is high intensity and low volume. He uses rest/pause and drop sets to increase intensity while keeping his volume low (no more than two sets per exercise).

You’re not going to be able to do high intensity and high volume in the same workout. And I wouldn’t try to combine the two techniques.

I would follow the program as written and work on getting your body used to the higher intensity.

thanks