Thread: Help on New Routine

Am looking for some advice on gaining strength my goals are to lean out showing muscle definition and also gain strength

my new routine i made is as follows

Monday chest-triceps

push ups 3 sets 150 100 80
bench press 12 10 6-8
incline press 12 10 6-8
decline push ups (for upper chest) 80 70
dips 40 30 20 super sets wtih incline push ups (lower chest) to failure
pec deck or dumbbell flyes 2 sets of 12 super set diamond push ups 12-15

triceps

skull crusher 3 sets 10
bench dips 1 set 70-80 last set weighted 25
reverse tricep pulldowns 2 sets 8-10

tuesday rest or run 4miles

wednesday back
pull ups dead hang 16 14 12
deadlifts 12 10 8 and sometimes i finish off with 335 3 reps 4ths set
bent over rows 12 10 8
cable rows 2 sets 12-15
close grip pull ups 10 8 6
commando pull ups 10 8 6

if i feel strong enough I will add 2 reverse cable flyes feel like it hits my back

also wondering if doing 2 excercises of abs would be okay not sure

thursday abs
sit ups 100 80 70
weight crunches 50x3 super sets with oblique crunches 25
reverse crunch 25x2
leg raise weighted 3 sets 20
toes to the sky 3 sets 20
scissor kicks 3 sets 1 minute each 30 sec rest in between

friday Legs
squat warm up 1st set with body weight 100 then sets of 12 10 8 6 increasing weight each time by 25-30 pounds
lunges own body 80 then 2 sets of 12 with weight
backward lunges same thing as lunges
leg extensions 2 sets of 15-20

saturday shoulders- biceps
military press 12 10 8
power partials 3 sets 10
lateral raise 3 sets 10
upright rows 10 8 6
shruggs 2 sets 20

biceps

neutral hand grip barbell curl 3 sets 10
rope close grip cable curl 2 sets 8-10
dumbell curls(arms postiioned wide for outer bis) 2 sets 12-15

sunday run 4 miles and later in the day abs

im eating 6 times a day every 2-3 hours high protein diet lots of tuna and salads, but also have good carbs before workouts lean meats an veggies as well post, im not currently taking any pre workout supps just protein shakes.
would appreciate any advice also Im doing high rep body weight excercises for the military physical so that is why I put them in.
Appreciate any helpful advice

Not much rest time but if your body can handle this, it will work.