Ok so I read through the WS4SB III template and came up with a routine. I know I picked good exercises, because they were of ones that were listed, but how are my set and rep ranges? Good enough to make a productive program?
Day 1
Barbell Bench Press (w) 1x3
Incline Dumbbell Bench Press 2x15
*Bent-over Barbell Rows 3x8
*Reverse Dumbbell Flyes 3x8
Rack Shrugs 4x10
Barbell Curls 4x10
Neck 4x20
Day 2
Dumbbell Jump Squats 8x3
Dumbbell Split Squats 3x10
Barbell RDL's 3x10
Ab Circuit 2x4x20
Day 3
Push-ups 4x10
*Chin-ups 3x8
*Seated Dumbbell Power Cleans 3x8
Dumbbell Military Press 4x10
Lying Dumbbell Triceps Extensions 3x10
Neck 4x20
Day 4
Snatch-grip Barbell Deadlifts (w) 1x3
Barbell Lunges 3x8
Hypers 3x10
Ab Circuit 2x4x20
Day 1
Barbell Bench Press (w) 1x3
Incline Dumbbell Bench Press 2x15
*Bent-over Barbell Rows 3x8
*Reverse Dumbbell Flyes 3x8
Rack Shrugs 4x10
Barbell Curls 4x10
Neck 4x20
Day 2
Dumbbell Jump Squats 8x3
Dumbbell Split Squats 3x10
Barbell RDL's 3x10
Ab Circuit 2x4x20
Day 3
Push-ups 4x10
*Chin-ups 3x8
*Seated Dumbbell Power Cleans 3x8
Dumbbell Military Press 4x10
Lying Dumbbell Triceps Extensions 3x10
Neck 4x20
Day 4
Snatch-grip Barbell Deadlifts (w) 1x3
Barbell Lunges 3x8
Hypers 3x10
Ab Circuit 2x4x20
