All: R.I's 45sec-1min. l R.I's Between exercises: 2Min. l Sets: 3 w/one warmup set l Bodyweight: 179lbs l Calories consuming: 3,000cals.
CGBP or Dips
single arm db rows
Week One: 3-5
Week Two: 6-8
Week three: 8-10
Week Four: 10-12
Your exercise selection is great. The only thing I would suggest is to train 3 days instead of 4 with weights (so you can put in another rest day) as doing legs 4x week might be too much.
No strength within, no respect without - Kasmiri Proverb
I would add a rest day.
On a long enough timeline, the survival rate for everyone drops to zero.
Up calories to 3,500 and make sure to deload properly (or add a rest day).
How long have you been training and what are your goals?
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i think your workout is fine..