Replies wanted... Is this a GOOD/BAD workout for an increase in max?

[BlazingTiger20]

MONDAY

3x4 Bench 1st week (75%) 2nd week (80%) 3rd week (85%) 4th week (90%) 5th week (90%) 6th week (95%) 7th week (95%) 8th week (100%) 9th week (ONE REP MAX)

3x8 seated military press

3x8 Lat Pull Downs

3x8 Biceps and Triceps

3x8 One Arm Rows

Ab Circuit 1 (Below)

TUESDAY

*Day Off or Cardio Workout
*Ultra Light Lift
*Stretching

CARDIO
One Lap Warm-Up Jog (400 meters)
Full Dynamic Warm-up
2 Mile Run CURRENT RUN: 12 minutes 16 seconds GOAL: 11 minutes 30 seconds

Wednesday

3x4 Squat 1st week (75%) 2nd week (80%) 3rd week (85%) 4th week (90%) 5th week (90%) 6th week (95%) 7th week (95%) 8th week (100%) 9th week (ONE REP MAX)

3x8 Leg Extensions

3x8 Leg Curls

2x20 Calves

2x20 Hypers

Ab Circuit 3 (Below)

Thursday

*Day Off Or Cardio Workout
*Ultra Light Lift
*Stretching

CARDIO
One Lap Warm-up Jog (400 meters)
Full Dynamic Warm-Up
5x200 meter sprints
Friday

3x4 Incline 1st week (75%) 2nd week (80%) 3rd week (85%) 4th week (90%) 5th week (90%) 6th week (95%) 7th week (95%) 8th week (100%) 9th week (ONE REP MAX)

3x8 Laying Down Cable workouts

3x8 Dips

3x4 Wide Grip Pull ups

3x4 Narrow Grip Pull Ups

3x8 Lat Pullovers

3x8 Bent Rows

Ab Circuit 2 (Below)

Saturday

*Rest Day
*1x20 Pushups

Sunday

*Rest Day
*Light 800 Meter Jog With 5 Pound Ankle Weights

AB CIRCUITS

Ab Circuit 1: 2x20 Sit-Ups, 2x10 V-Ups, Twisting Sit-Ups
Ab Circuit 2: 2x15 Crunches, 2x20 Partner Sit-Ups With Medicine Ball
Ab Circuit/Endurance 3: Wall Sits 45 Seconds, 2x20 Hypers, Holds 30 Seconds Each

Holds: Get in push-up position with elbows to your sides and drop your elbows to the floor so that your elbow should be bent at a 90 degree and as well as your shoulders should be near a 90 degree angle. Get in this position and hold for 30 seconds and then do the same thing sideways: One foot on the ground and one forearm, the other arm should be to your side.



OPTIONAL UPPER BODY DAY

EXERCISE SETS REPS
1. Bench Press 3 4
2. Presses 3 8
3. Upright Rows 2 12
4. Lateral Raises 2 15
5. Lat Machine Pulls 2 12
6. Leg Press or Squat 3-4 20
7. Leg Extension 3 8
8. Leg Curl 3 8
9. Calf Raises 2 20
10. Reverse Curls 2 10
11. Weighted Sit-ups 3 15
12. Side-Bends with Dumbbells 2 25
13. Neck Exercises 1 8 (All Directions)

[DBarcelo]

Didn't you already post this?

[BlazingTiger20]

OOPS I didn't mean to post this twice??? *Confused* I dun't remeber doing that a second time.