What do you think of this

[prodigy06]

MONDAY: CHEST AND CALVES
Bench Press:
3 X 20 @ 135 lbs.
2 X 10 @ 200 lbs
1 X 8 @ 275 lbs.
1 X 6 @ 295 lbs.
1 X 5 @ 315 lbs.
1 X 4 @ 335 lbs.
1 X 3 @ 355 lbs.
2 X 8 @ 295 lbs. Incline Flys:
4 X 6-8 @ 70 lb. DBs

Flat Flys:
4 X 6-8 @ 75 lb. DBs

Standing Clave Raise:
4 X 10 @ 400 lbs.

Seated Clave Raise:
4 X 8 @ 200 lbs

TUEDAYS: BICEPS AND TRICEPS
Lying Triceps Ext:
2 X 20 @ 95 lbs.
1 X 10 @ 115 lbs.
1 X 10 @ 125 lbs.
2 X 8 @ 135 lbs.
2 X 6 @ 145 lbs. Triceps Push- Down:
4 X 6-8 @ 130 lbs.

Standing Tri Ext:
3 X 6-8 @ 120 lbs.
Incline Curl:
4 X 6-8 @ 65 lbs. DBs
Barbell Curl:
2 X 20 @ 70 lbs.
1 X 12 @ 90 lbs.
1 X 10 @ 115 lbs.
1 X 8 @ 135 lbs.
1 X 6 @ 155 lbs.
1 X 4 @ 185 lbs.

WEDNESDAY: LEGS
Squat:
2 X 20 @ 135 lbs.
1 X 15 @ 185 lbs
1 X 12 @ 225 lbs
1 X 10 @ 275 lbs.
1 X 8 @ 315 lbs.
1 X 7 @ 365 lbs.
1 X 6 @ 405 lbs.
1 X 5 @ 435 lbs
1 X 4 @ 455 lbs
1 X 3 @ 485 lbs.
2 X 8 @ 405 lbs. Leg Extention:
4 X 6-8 @ 150 lbs.

Leg curl:
4 X 6-8 @ 130 lbs.

THIRSDAY: BACK
Pull-ups:
4 X 10

Barbell rowing:
2 X 8 @ 185 lbs.
2 X 6 @ 225 lbs.
4 X 4 @ 275 lbs. Pullovers:
4 X 8 @ 110 lbs DB

Pulldowns:
4 X 6 @ 220 lbs.

FRIDAY: SHOULDERS
Seated BB Press:
2 X 15 @ 135 lbs.
2 X 10 @ 155 lbs.
2 X 8 @ 185 lbs.
2 X 6 @ 205 lbs.
1 X 4 @ 225 lbs. Upright rowing:
4 X 6-8 @ 155 lbs.

Side Raises:
4 X 6-8 @ 65 lbs. DBs

Shrugs:
4 X 8 @ 120 lbs DBs

SATURDAY AND SUNDAY OFF


It's posted on a lot of AAS sellers sites. Thoughts?
(weights used are to show increases made when using progressive sets and relative static poundage)

 

[Grizzly]

I'm confused as to why you would waste so much time and energy with low weight, high repetition warm up sets. Also, I'm not a particularly big fan of pyramiding the weight.

 

[jasthace]

Might be an ok routine ,but I think it 's a few to many reps on the wormup sets,I perfer just to take a longer break between sets to get the blood flowing.
The weights look good on most things ,but the DB shrugs are important for the traps and are a bit pussy,why not go with barbell shrugs with more weight and reps.

 

[Bob Smith]

I'm confused as to why you would waste so much time and energy with low weight, high repetition warm up sets. Also, I'm not a particularly big fan of pyramiding the weight.

I agree on both points. High rep warmups are a waste of time and energy.

I would put legs 1st thing in the week, then back 2nd or 3rd, arms last (if at all).

 

[Thickneck]

Seems like alot of sets to me.Work harder not longer than get out and recover. R U bb or powerlifting can't really tell your sets look like both.