Critque
My diet has been posted on the diet forum have fixed that up im just fixing my work outs.
Weight - 69Kg, height - 175cm

Monday - Chest/Tri's
Flat Bench
Warm up
1st working
2nd working
3rd working

Incline Bench
1st working
2nd working
3rd working
4th working

Dumbell Fly
1st working
2nd working
3rd working

Dumbell Press
1st working
2nd working
3rd working

Cable pull overs
1st working
2nd working
3rd working

Barbell Tricep Extension
1st working
2nd working
3rd working
4th working


Dips (weighted)
1st working
2nd working
3rd working

Dumbell Extension
1st working
2nd working
3rd working

cable pull downs
1st working
2nd working
3rd working

Tuesday - Shoulders/Abs

Shoulder Press
Warm up
1st working
2nd working
3rd working

Military Press (front)
1st working
2nd working
3rd working
4th working

Barbell Rear (rear)
1st working
2nd working
3rd working

Front Dumbell Raise
1st working
2nd working
3rd working

Side Dumbell Raise
1st working
2nd working
3rd working

Flat Crunches
1st working
2nd working
3rd working
4th working

Swiss Ball
1st working
2nd working
3rd working

Wed - Break

Thursday Back / Calves

Pull back hammer strength Machine
Warm up
1st working
2nd working
3rd working

Wide Grip pull ups
1st working
2nd working
3rd working
4th working

Dumbell Rows
1st working
2nd working
3rd working






Lateral Pull downs
1st working
2nd working
3rd working

Lower back hyper extension
1st working
2nd working
3rd working
4th working
Standing calf raises
warm up
1st working
2nd working
3rd working

Sitting Calve Raises
1st working
2nd working
3rd working

Dumbell Single calf raises
1st working
2nd working
3rd working

OPTIONAL

Barbell raises
1st working
2nd working
3rd working

Friday Bi's /Forearms / Traps

Barbell Curl
Warm up
1st working
2nd working
3rd working

Chin Ups
1st working
2nd working
3rd working
4th working

Dumbell Curls
1st working
2nd working
3rd working

Lever machine Curls
1st working
2nd working
3rd working

Shrugs
Warm up
1st working
2nd working
3rd working
4th Working

20Kg plate shrugs
1st working
2nd working
3rd working

Forearm barbell curls
1st working
2nd working
3rd working


Forearm squeezes
1st working
2nd working
3rd working


Optional

Concrentration Curls

Saturday LEGS = )

Cycle Machine warm up
5min warm up
1min high
3min low
1min high
3min low
1min high
3min low
1min high
1min low
1min high
1min low


Squats
1st working
2nd working
3rd working
4th working


Leg Press
1st working
2nd working
3rd working


Dead Lifts
1st working
2nd working
3rd working

Hamstring Extension
1st working
2nd working
3rd working

Quad Extenstion
1st working
2nd working
3rd working
4th working




What do you guys think