Thread: Critique

Clean & Press - - - -Three Sets of: 12*, 8*, 6 is not a shoulder exercise

I'd scrap a tricep exercise and do no more than 6 sets for tris. And as for biceps no more than 6 sets for that as well. Leg day looks ok, but I would cut out the leg extensions to start off (unless its a warmup with low weight).

Originally Posted by Tsunamic_Tuna

Monday
Shoulders:
Clean & Press - - - -Three Sets of: 12*, 8*, 6
Military Press - - - -Three Sets of: 10*, 6, 4
Stiff-Arm Pushdown - - - -Three Sets of: 10*, 8, 8
Triceps:
Triceps Pressdowns - - - -Three Sets of: 25*, 12, 10
Skull Crushers - - - -Three Sets of: 10*, 6, 4
Tricep Extensions - - - -Three Sets of: 12, 10, 10
comments on day 1: do dips instead of stiff arms push downs and drop one tricep exercise,and do up right rows and shrugs here instead of back day
Tuesday
Back:
Romanian Deadlifts - - - -Three Sets of: 10*, 8*, 6
Seated Rows - - - -Three Sets of: 12*, 10*, 8
Upright Rows - - - -Three Sets of: 12*, 10*, 8
Traps:
Weighted Shrugs - - - -Three Sets of: 12-15*, 10*, 6
Behind-Back Weighted Shrugs - - - -Three Sets of: 12*, 8, 8
comments on day 2 :do uprights and shrugs on shoulders day and do bb bent over rows and [pull ups or pull downs (better pull ups)] wide and close grip...
Wednesday
Legs:
Leg Extensions - - - -Three Sets of: 25*, 15*, 12*
Romanian Deadlifts- - - -Three Sets of: 15*, 12*, 10
Squats - - - -Four Sets of: 12*, 10*, 6, 4
Leg Extensions - - - -Three Sets of: 8, 8, 8
Leg Curls - - - -Three Sets of: 12*, 10, 10
Calf Raises - - - -Four Sets of: 15*, 10, 10, 10
comments on day 3 : if this is not a mistake and u really do extensions 2 times ..just do 3-4 sets .....
Friday
Chest:
Incline Bench Press - - - -Three Sets of: 15*, 10, 8
Flat Bench Press - - - -Three Sets of: 12*, 8, 6
D. Bell Flyes - - - -Three Sets of: 12*, 8, 6
Biceps:
Preacher Curls - - - -Four Sets of: 15*, 12, 10, 8
Standing Curls - - - -Three Sets of: 12, 8, 6
comments on day 4 : dips again here with chest....

comments on the whole split i see you are a beginner and u can benefit from working more muscles on the same day more .....i suggest doing upper lower or push pull legs instead but it's up to you it's fine....also you need some rest in between your workouts .....