Anyone care to critique my CKD training schedule?

[arkitech]

I did quite a bit of research over the past couple of days on the CKD diet and the type of training that goes along with it and I finally have a schedule put together. Can someone look at it and give me their opinion?

*Monday (day 1 for the CKD diet)*
3:00am
Chest
- Dumbell Bench Press
- Dumbell Flyes

Upper Back
- Dumbell Shrugs

Shoulders
- Dumbell Front Raise
- Dumbell Shoulder Press

Arms
- One Arm Tricep Extension
- Kickbacks
- Dumbell Curls
- 21's Curls

20 minutes of cardio after weight training

3:00pm
30 minutes of cardio


*Tuesday*
3:00am
Legs
- Lunges
- Dumbell Squats
- Stepups

Lower Back (need suggestions)

Traps (need suggestions)

20 minutes of cardio after weight training

3:00pm
30 minutes of cardio


*Wednesday*
3:30am
Abs
- Stomach Vacuums
- Crunches
- Twists
- Reverse Crunches

20 minutes of cardio after ab training

3:00pm
30 minutes of cardio


*Thursday*
3:45am
30 minutes of cardio

3:00pm
30 minutes of cardio

*Friday*
(same as Wednesday)

*Saturday*
Midmorning
Full Body Workout followed by 20 minutes of cardio

Afternoon
30 minutes of cardio

*Sunday*
Midmorning
Full Body Workout followed by 20 minutes of cardio

Afternoon
30 minutes of cardio



Can anyone recommend some exercises for traps and back using dumbells? (I don't have access to any barbells or machines)

 

[arkitech]

Just a couple of more questions


1. At the beginning of the week how heavy should I lift? And what would you recommend in terms of sets and reps?

2. At the end of the week (last 2 days) when I do the full body workouts (circuit) should I do light weights with high sets and reps?

thanks