Please critique my new routine.
Recently I feel like I have been over-training a little. Consequently, I've decided revamp my whole routine. I will train four days per week monday, tuesday, thursday and friday. I would appreciate any constructive criticism. My workout is as follows:-
Week 1, Monday. Chest & triceps.
Bench press: warm-up,10,8,6,4
Incline bench press: 10,8,6,4
Weighted dips: 10,8,6,4
French press: 10,8,6
Week 1, Tuesday. Legs, calves, forearms.
Calve raises: 15,12,10,10,10
Wrist curls: w/u 15,12,10,10
Squats: 2 warm-up sets, 10,8,6,4
Leg press: 10,8,6,4
Week 1, Thursday. Shoulders, traps.
Lateral raises: 15,12,10,10
Press behind neck 10,8,6,4
Upright rows 10,8,6,4
Bent over lateral raises: 12,10,10
Dumbell shrugs: 12,10,10,10
Neck exercises: 4 sets.
Week 1, Friday. Lats, biceps, forearms.
Wide grip chins: 4 sets to complete failure.
Bent over rows: 12,10,8,6,6
Incline dumbell curls: 10,8,6,4
Preacher curls: 10,8,6
Reverse wrist curls: 15,12,10,10
Abs.
Week 2, Monday. Chest, triceps.
Bench press: w/u 10,8,6,4
Incline bench press: 10,8,6,4
Decline bench press: 10,8,6
Close grip bench press: 10,8,6,4
Week 2, Tuesday. Legs, calves and forearms.
Calve raises: 1 set to absolute failure.
Wrist curls: 15,12,10,10
Squats: 20 rep squat x 3
Leg extension: 1 set to absolute failure
Stiff-leg deadlifts: 10,8,6,4
Week 2, Thursday. Shoulders, traps.
Lateral raises: 15,12,10,10
Dumbell shoulder press: 10,8,6,4
Military press: 10,8,6,4
Bent over lateral raises: 12,10,10
Dumbell shrugs: 12,10,10,10
Neck exercises: 4 sets
Week 2, Friday. Lats, Biceps, forearms.
Lat pulldowns (behind): 12,10,8,6
Seated rows: 12,10,8,6
Lat pulldowns (infront): 10,8,6
Barbell curls: 10,8,6,4
Reverse barbell curls: 15,12,10,10
Abs.
Back to week 1.
Let me know what you think.