critique mine please

[nikifire]

It took me some time to come up with this one. I've been trying and switching all kind of different way of working out in last two years, but this one it fits me the best for mine lifestyle right now. I've been doing it for last three weeks and I feel very good about it. Maybe by the end of the week I'm a little bit tired but I'm getting good quality sleep of 6-8h every day.

I'm always open for critiques, advices, tips and questions thanks.

25 years old
5.9
165lbs
11% BF
no cycle experience


Day 1: abs / Back / traps

30 minutes abs

wide grip pull ups - 4 sets of 15, 15, 13, 10
lat pull downs - 4 sets of 10, 8, 6, 6
dead lifts - 4 sets of 8, 6, 6, 4
dumbbell bent over row - 4 sets of 10, 8, 6, 6 (one arm)
seated rows - 4 sets of 10, 8, 6, 4

dumbbell shrugs - 4 sets of 12, 10, 8, 8
barbell shrugs - 4 sets of 8, 6, 6, 4

Day 2: Chest

bench press - 4 sets of 10, 8, 6, 4
incline bench dumbbell press - 4 sets of 8, 8, 6, 4
incline dumbbell fly - 4 sets of 12, 10, 8, 8
wide grip dips - 4 sets of 12, 12, 10, 10
pec deck butterflies - 3 sets of 8, 8, 6

Day 3: abs / Legs

30 minutes abs

leg extension - 4 sets of 15, 12, 10, 8
leg curls - 4 sets of 15, 12, 10, 8
squats - 4 sets of 10, 8, 6, 4
leg press - 4 sets of 10, 8, 8, 6
hip abduction; adduction 3 sets of each light weight

Day 4: Biceps / triceps

on super set
standing dumbbell curls - 4 sets of 12, 10, 8, 6
triceps push downs - 4 sets of 15, 12, 10, 10

straight bar biceps curl - 4 sets of 8, 6, 6, 4

close grip bench press - 4 sets of 10, 8, 6, 6

on super set
preacher curls machine - 4 sets of 10, 8, 6, 4
reverse grip one arm pull down - 4 sets of 12, 12, 12, 12

seated dumbbell curl - 4 sets of 10, 8, 8, 6

overhead triceps dumbbell - 4 sets of 10, 10, 8, 6

forearm curls - 4 sets of 12, 10, 10 ,8

Dey 5: abs / Shoulders

lateral dumbbell raise - 4 sets of 12, 10, 8, 6
seated dumbbell shoulder press - 4 sets of 10, 8, 8, 6
barbell upright row - 4 sets of 10, 8, 6, 6
military press - 4 sets of 10, 8, 6, 6
lateral raise machine - 4 sets of 12, 10, 8, 8

I usually play soccer on sundays : )

[nikifire]

anyone ????