Workout critique please

[little men]

Hi, Just looking for any critique on my workout, 5 days on weekends off, any help and advice appreciated
REVISED PLEASE CRITIQUE

MONDAY
CHEST
Incline Flys 2 warm up sets. 3 sets 8 - 10 reps each
Flat Press 3 sets 8 - 10 reps each
Decline Press 3 sets 8 - 10 reps each
Pullovers 3 sets 8 - 10 reps each

BACK
V-bar Pull downs 2 warm up sets. 3 sets 8 - 10 reps each
Wide Grip Pull ups - full body weight - 3 sets 8 - 10 reps each
Single Arm Rows 3 sets 8 - 10 reps each
Hyper Extensions 3 sets 8 - 10 reps each

HIIT
Stationary Bike 10mins 30 secs flat out 30secs easy


TUESDAY
ABS
Decline Sit ups - with weights on chest - 2 warm up sets. 3 sets 8 - 16 reps each
Hanging Leg Raises - with ankle weights - 2-3 sets 8 - 16 reps each
Mountain Climbers 2 sets 15-30 secs ea
Knee to elbow plank 2 sets 15-30 secs ea
Plank 2 sets 15-30 secs ea
Side Plank 2 sets 15-30 secs ea

WEDNESDAY
HIIT
Stationary Bike 10mins 30 secs flat out 30secs easy


THURSDAY
LEGS / CALVES
Dumbell Lunges 2 warm up sets. 3 sets 8 - 10 reps each
Leg Curl 3 sets 8 - 10 reps each
Dumbell Calf Raises 3 sets 8 - 10 reps each
Leg Extension 3 sets 8 - 10 reps each


FRIDAY
SHOULDERS / TRAPS
Standing Military Press 2 warm up sets. 3 sets 8 - 10 reps each
Side Raises 2 sets 8 - 10 reps each
Front Raises 2 sets 8 - 10 reps each
Bent Over Side Raises 2 sets 8 - 10 reps each
Dumbell Shrugs 2 sets 8 - 10 reps each

BICEPS / TRICEPS / FOREARMS
Preacher Curls 3 sets 8 - 10 reps each
Tricep Pushdowns 3 sets 8 - 10 reps each
Wrist Curls 2 sets 20 - 30 reps each
Reverse Wrist Curls 2 sets 20 - 30 reps each

HIIT
Stationary Bike 10mins 30 secs flat out 30secs easy

SATURDAY
REST DAY

SUNDAY
REST DAY

[gmantheman]

Way too much ab work. 95% of abs are made in the kitchen.

[little men]

its only 20 mins worth, that and i want to really get them developed, im running dbol and test prop with t3 so i figure the extra work will go to better results,

what would you suggest to hit the abs hard

[gmantheman]

What is your overall goal? For ab development besides die.t swiss ball crunches, Russian Twist, Pallof press http://www.youtube.com/watch?v=Yca1J...eature=related are good ab exercises, but IMO the two best ab exercises are squats and deadlifts.

[little men]

just want them as chunky as possible while im cutting,first two are coming out already and ive just started. thanks for the advice

[auslifta]

Move your triceps to shoulder day. I'd lower abs as well.
Leg extensions-I'd either eliminate or only do at end of leg workout lightly for 20-30 reps.
Do proper squats to start leg day-barbell ase to floor.-replace dumbell squats with lunges.
Start shoulders with Military presses-can't believe they are not in your routine.
Chest-too many flys, Only do one type of fly for chest day. Do dumbell flat press.
Move back to tuesday and eliminate abs that day. Do seated row, lat pull down(close grip) and bentover rows.

Increase your rep range to 8-12 except legs-make them 15-20.

[little men]

started a log in the results section, will tweek as i go, but will lower the abs, and incorporate some changes you guys have recommended, thanks i appreciate your help

[Donman1001]

Move your triceps to shoulder day. I'd lower abs as well.
Leg extensions-I'd either eliminate or only do at end of leg workout lightly for 20-30 reps.
Do proper squats to start leg day-barbell ase to floor.-replace dumbell squats with lunges.
Start shoulders with Military presses-can't believe they are not in your routine.
Chest-too many flys, Only do one type of fly for chest day. Do dumbell flat press.
Move back to tuesday and eliminate abs that day. Do seated row, lat pull down(close grip) and bentover rows.

Increase your rep range to 8-12 except legs-make them 15-20.

I second this

[little men]

Revised in first post