T Nation

Workout Critique Needed

I designed this plan with the idea of competing next year in a raw comp, but also MAYBE entering a bodybuilding comp (low key comp)… So really its a bit of a hybrid sort of plan… let me know what you think… cheers. BTW… Im 218lbs @13.5% BF [Yes I know my profile says different… cba to update it…

Day One/Monday

A) Box Squat - 4x8, 4x6, 6x4, 8x2 (Waves)
B) Sumo Deads - 8x2, 6x4, 4x6, 3x8 (Waves)
C) Wide GM - 3x8, 3x6, 3x6, 3x10 (Waves)
D) Lunge/Step - 3x10
E) Adductor - 4x12
F) Cable Abs - 4x6

Day Two/Wednesday

A) Bench - 4x8, 4x6, 6x4, 8x2 (Waves)
B) Military - 8x2, 6x4, 4x6, 3x8 (Waves)
C) Low Inc DB - 3x8, 3x6, 3x6, 3x10 (Waves)
D) Flat Flye - 2x6, 2x10
E) Laterals - 2x10, 2x6
F) Peekaboos - 2x10

Day Three/Thursday

A) Chin Ups - 4x8, 4x6, 6x4, 8x2 (Waves)
B) Lat Pulls - REST PAUSE ONE SET
C) CS Rows - REST PAUSE ONE SET
D) Band FP - 3x6, 3x10
E) Band Pulls - 3x10, 3x6
F) Spread Eagle Sits - 4x6

Day Four/Saturday

A) EZ Curls - REST PAUSE ONE SET
B) DB Curls - 3x6, 3x10
C) V-Dips - 3x6 (SUPERSET)
D) OH Rope Ex - 3x10
E) Rev Curls - 5x10
F) Bar P’Down - 2x8