My workout... Any Input? Thanks

[-KJ-]

The workout format will be one main lift and other supplemental lifts. The idea is to progress the main lift while I will rotate the supplemental lifts each week.

Let me know what you all think.

Day One: Chest / Triceps

Bench Press (main lift) 4 sets / 6 - 8 reps
I always go for a high weight. If I reach 8reps I will increase. If I don’t reach 6 I will decrease.

Incline DB Press 3 sets / 10 - 12 reps (changes each week)

Superset: Flat DB Bench Press 3 sets / 10 - 12 reps (changes each week)
Flat DB Fly 3 sets / 10 - 12 reps (changes each week)

Lying Cable Extensions 3 sets / 10 -12 reps

Rope Pull downs 3 sets / 10 -12 reps

Weighted Dips 3 sets / 10 -12 reps

Day Two: Back / Biceps

Deadlifts (main lift) 4 sets / 6 - 8 reps
Same as bench press

Narrow Grip Pullups 3 sets / Failure (changes each week)

Wide Pulldowns 3 sets / 10 - 12 reps (changes each week)

T Bar Row 3 sets / 10 - 12 reps (change each week)

DB Shrugs 4 sets / 10 - 12 reps

EZ Preacher Curls 3 sets / 10 - 12 reps (changes each week)

DB Hammer Curls 3 sets / 10 -12 reps (changes each week)

Day Three: Legs

BB Squat (main lift) 4 sets / 12 - 15 reps

Leg Press 3 sets / 10 - 12 reps

SLDL 3 Sets / 10 - 12 (really focus on hams)

Superset: Leg Extensions 3 sets / 10 - 12 reps
Leg Curls 3 sets / 10 -12 reps

Calve Raise 4 sets / 20 -25 reps

Day Four: Shoulders

DB Press (main lift) 4 sets / 6 - 8 reps

Upright Row 3 sets / 10 - 12 reps

Lateral raise 2 sets / 10 -12 reps

Bent Over Raise: 3 sets / 10 - 12 reps

Reverse Fly 3 sets / 10 - 12 reps

Any input is appreciated. Change of exercises, format, split. I will do this split over 6 days and begin again on the 7th day.

Thanks Fellas,
KJ

[|2ogue]

How long have you been training for bud ?? what sort of size weight are you? and what are your goals? If you are a begginer i'd def drop the supersets. Also change the close grip chins for wide grip, as this will put better width on your lats and may help to widen your shoulders a little. Substitute lying cable extentions for french presses with bar. Substitute T bar rows for bent over barbel rows. the biceps workout to straight barbel curls and then standard dumbell curls. Do 1 more calf exercise such as toe press on leg press machine.
As for rest it really depends on where your at training wise.
Good luck

[tbody66]

Make day three a rest day, change day three to day four and day four to day five. Shoulders on their own day seems silly to me, I would hit triceps and biceps along with shoulders on that day, IMO. I also thing you should hit calves on day one as well as leg day, they are a slow twitch muscle fiber and can and need to be hit more frequently. Since you perform a high rep range for calves on leg day I would go heavier and lower rep range on day one.

[-KJ-]

Thanks fellas... is it ok to change the supplemental lifts each week but keep main lifts to see progression?? Also is it ok to use a higher rep range for the supplemental lifts???