URGENT: New training routine-advice wanted

[nick king]

Hi guys i have been training for 2 yrs now. i have noticed that training each muscle once a week isnt doing it for me anymore. i have written a new training routine which is below. This training routine is with high intensity i try and do it in around 45 minutes to an hr. very short rest breaks. with more sets im really feeling the workout more and i drop the reps with squats and increase weights till i hit 1rp max. this way i am also training everything twice a week. what do you guys think of this? i am happy with the training but it is soo different to what i usually read about on forums magazines and books etc. advice would be appreciated thanks. ( i was reading up on mariusz pudzianowskis training and samuelsons training and they have similar routines to this. i am actually pretty happy with this. what do you guys think of it?

MON / THU

2 x 2 min skipping
Back squat 8 sets
Leg Curl 6 sets x 20 reps
Leg Extensions 6sets x 20 reps
Behind neck pull downs 4 sets x 15 reps
Bicep curls 3 sets x 21s
Barbell rows 4 sets x 15 reps
Abs 6 sets x 30 reps


TUE / FRI

Deadlift 6 sets x 12 reps work down to 1 rep max
Calves 6 sets x 15 reps
Standing Military Press 7 sets
Tricep push downs 6 sets x 15-20 reps
Abs 6 sets x 30 reps



WED / SAT

2 x 2 min skipping or 2 x 2 min bag work/shadow boxing
Wed / Flat Bench press 8 x 10 down to 1 rep max
Fri / Incline Benchpress 8 x 10 down to 1 rep max
Traps 8 sets x 15 reps dumbbell shrugs front of legs.

SUNDAY

Rest

 

[jasthace]

Too much one rep maxing on the bench will eventually wear down your rotor cuffs,which are an annoying and niggling injury that will drastically effect you size strength efforts.
Try a heavy day and a moderate day with more flys/ pec deck/cable x overs.

You can throw weights around here there and everywhere as much as you like and wear yourself down trying to achieve more growth stimulation.
Growth will come after training with correct diet and greater supplementation{not talking about vitamins}.

 

[zvonko]

Bro, just keep it simple.. for example: monday chest and tris, tuesday back and biceps, wednesday rest, thursday legs, friday shoulders, traps nd abs.. weekends rest..