Beginner Work out --- please critize

[klm129]

Goals : Gain size - all round size

Stats
Age: 37
Height: 5'8"
Weight: 144 lbs
bf%: 12

My current diet gives me 264p / 85f / 228c / 2597cal per day.

------------------------------------

I got this workout from Ronnie in his SSW post ... thx dude!
I plan to use this workout for the next 10 weeks with no cycle.

Monday (Day 1)

Chest-
10 degree Decline Press- 3 sets (8-10 reps)
10 degree Incline Press- 2 sets (8-10 reps)

Shoulders-
Dumbbell over head shoulder presses- 3 sets (8-10 reps)
Lateral raises- 2 sets (8-10 reps)

Lats-
Wide grip pull-ups- 3 sets (8-10 reps)
Close grip pull downs - 2 sets (8-10 reps)
Barbell rows to lower stomach 3 sets- (8-10 reps)
Barbell rows to mid/upper stomach-2 sets (8-10 reps)

Traps-
Seated Dumbbell shrugs-3 sets (8-10 reps)

Abs-
Crunches-2 sets for 15-50 reps

Tuesday -Off

Wednesday (Day 2)

Biceps-
Seated dumbbell curls 3 sets (8-10 reps)
Seated dumbbell Hammer curls 2 sets (8-10 reps)

Triceps-
Lying Tricep extensions 3 sets (8-10 reps)
Tricep pushdowns with small straight bar 2 sets (8-10 reps)

Quads-
Squats- 3 sets (8-10 reps)
Partial dead-lifts -1 set (8-10 reps)
Hack squats 2 sets (8-10 reps)

Hams-
Lying leg curls 3 sets (8-10 reps)

Calves-
Standing calves raise 3 sets (8-10 reps)

Thursday -Off

Friday (Day 1 Workout)

(Week 2)
Monday (Day 2 Workout)
Wednesday (Day 1 Workout)
Friday (Day 2 Workout)
Continue with cycle!

---------------------------------

Questions I have:
My decline bench press has an angel of ~25 degrees not 10 ... should I do flat press instead?

For Bicep curls should I use a preacher bench?

I have been lifting weights (with no routine) for 2 years ... and I just finished p90x (religiously followed routine). Should I be using this workout or should move on to something more advanced ( say 5 day a week work-outs isolating one muscle group per day) ?

[Twist]

I'm not a fan of the program. I don't see how you can squat on friday and then again on monday.
I prefer flat over incline.
I recommend the preacher curls; I think they are great.

I prefer the one muscle group per day thing. To each his own.

[lifter65]

if you cant bench around twice your bodyweight, squat around three times your bw, or deadlift around 3.5 times bw, imo your not advanced, you should be doing more frequency until you get stronger and damage the muscle more
if your benching 225 thats not to much damage

[klm129]

I may be wrong but it sounds like im getting conflicting advice....

Should i stick with the program ... ?
go to one muscle group per day ...?
or even increase target muscle workout frequency ... ?

[_CrossroadS_]

Check out the post by Baseline in here on Layne Nortons Power/Hypertrophy Routine.