can you guys please critique my split??

[dirtball_619]

Whats up guys just gonna share with you my proposed workout routine.

Notes- Im suffering from lordosis, kyphosis, and having rolled over shoulders from poor posture so im trying to fix this with my routine. I take my ADHD medication on monday,wednsday, friday to reduce the chanse of dependence instead of ED, but those are the days i have my most focused hardcore workouts.
Monday (legs) ADDERALL DAY

Squats- 12,10,8
leg press-16,14,12
Leg extensions-12,10,8
calf press-18,16,14,12 (not sure if this is the correct name,i put the front of my feet on bottom of the leg press platform.)
calf raises- 16,14,12
lying hamstring extensions-14,12,10

Tuesday- Abs,cardio, 30 minutes of stretching focusing on back,glutes, hamstrings.

Wednsday- (Back & biceps) ADDERALL DAY

Deadlifts- 12,10,8
Cable low rows-12,10,8
wide grip pull downs-12,10,8
wide grip pull ups-(3 sets of as many as i can until fail which is no more than 15 normally around 12... lame i know)
bent over dumbell rows(no bench)- 12,10,8
alternating dumbell curls- 12,10,8
barbell curls-12,10,8

Thursday-(Shoulders & Traps)

front raises-14,12,10
Military press-12,10,8
Arnold press- 12,10,8
dumbell military press-12,10,8
dumbell shrugs-14,12,10
smith machine shrugs-12,10,8

Friday- (Chest & Triceps) ADDERALL DAY

Dumbell bench press- 12,10,8 (switching from DB to BB every 2 weeks)
incline dumbell press-12,10,8
machine flys-16,14,12
Skull crushers-14,12,10
dumbell extensions on bench- 12,10,8
bent over cable tricep extension-12,10,8

Im thinkin i should switch fridays routine with wednsdays to reduce stress to the lower back what you guys think? legs on monday when i have the most energy(i have severely lacking legs).

I wasnt sure the names of the excersizes but im sure you get the idea? any input appreciated Thank you!

[jnewton86]

i would switch em if it were me, in order to get the most out of my deadlifts n so forth

[dirtball_619]

Ya i was thinking so too, i just didnt want deadlifts at the end of the week when im most tired but its most likely for the better. so everything else looks ok?

[dirtball_619]

BTW- stats
18 years old
5'10" according to the docs office with no shoes but im same height as legobricks who is convinced hes 5'7")
165-168 lbs.
12-14% bodyfat

[baseball_guy]

has no relavence to the site but nice stang bro ... i have one my self same color 02...

[lotaquestions]

looks good, i would recomend switching the order. you dont want to train back and legs back to back or shoulders and chest. go chest, back, shoulders, legs, or something of that nature.

[MFT81]

Dump the ant delt raises and do a ton of rear delt rows/flys.

Here is a split that will help emphasize the Posterior Chain which you Need BIG TIME.

Mon: Back Hams Calves

Tues: Same as you have now. Make sure in your abb workouts you use no machines and do exercises such as russian twists (done very slowly) Prone Plank, Abb rollout with a flat back. more core oriented.

Wens: Chest Tris

Thurs: Off

Fri: Calves Hams Quads (in that order)

Sat: Shoulders Bis-Forearms Core.

Sun: Easy pace Cardio and Stretching.

Feel Free to do a little HIT Cardio for 15 mins PWO on workout days.