Critique my strength routine

[antyarde]

[FONT=&quot]I'm starting a new strength routine since mine has gotten old and I made this one combining exercises and percent cycles I like. I'm mainly focusing on my bench at the moment but i also look to get my squat and deadlift maxes up also. Anyways my main question is do I have too many sets? If so what should I take out or change in your opinion?[/FONT]
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[FONT=&quot]
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[FONT=&quot]Week 1:[/FONT]
[FONT=&quot]Sunday[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Max Effort Day[/FONT]
[FONT=&quot]Flat Benchpress[/FONT]
[FONT=&quot]205x5 reps 75% of max (275)[/FONT]
[FONT=&quot]210x4 reps 77%[/FONT]
[FONT=&quot]185x8 reps 67%[/FONT]
[FONT=&quot]185x max reps 67%[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Power Rack Lockouts[/FONT]
[FONT=&quot]5 sets 5 reps (first 2 sets light)[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Skull Crushers[/FONT]
[FONT=&quot]5 sets 5 reps (frist 3 sets ligh)[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Dumbell or Barbell Front Raises[/FONT]
[FONT=&quot]warm-up[/FONT]
[FONT=&quot]2 sets 12-20 reps[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Dumbell Lateral Raises (alternate straight and bent armed)[/FONT]
[FONT=&quot]warm-up[/FONT]
[FONT=&quot]2 sets 12-20 reps[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Pushdowns (varying bars)[/FONT]
[FONT=&quot]Keep body full upright for first 1/2 of each set[/FONT]
[FONT=&quot]warm-up[/FONT]
[FONT=&quot]2 sets 12-20 reps (drop set if needed)[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Decline Crunches: 3 sets 25 reps[/FONT]
[FONT=&quot]Leg Raises: 3 sets 25 reps[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Monday[/FONT]
[FONT=&quot]Back[/FONT]
[FONT=&quot]Barbell Rows[/FONT]
[FONT=&quot]warm-up[/FONT]
[FONT=&quot]3 sets 10, 8, 6 reps[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]T-Bar Rows[/FONT]
[FONT=&quot]3 sets 10, 8, 6 reps[/FONT]
[FONT=&quot]
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[FONT=&quot]Dumbell Rows[/FONT]
[FONT=&quot]3 sets 10-12 reps[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Front Pulldown (wide grip)[/FONT]
[FONT=&quot]3 sets 10-12 reps[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Biceps[/FONT]
[FONT=&quot]Barbell Curls[/FONT]
[FONT=&quot]3 sets 12-6 reps[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]DB Curls[/FONT]
[FONT=&quot]3 sets 12-8 reps[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Preacher Curls (machine or regular)[/FONT]
[FONT=&quot]3 sets 15-10 reps[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]
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[FONT=&quot]
[/FONT]
[FONT=&quot]Tuesday[/FONT]
[FONT=&quot]OFF[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Wednesday[/FONT]
[FONT=&quot]Speed Day[/FONT]
[FONT=&quot]Flat Benchpress[/FONT]
[FONT=&quot]135x3 reps 3 sets (narrow grip)[/FONT]
[FONT=&quot]150x3 reps 3 sets (medium grip)[/FONT]
[FONT=&quot]155x3 reps 3 sets (wide grip)[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Close Grip Benchpress[/FONT]
[FONT=&quot]3 sets 3 reps[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Rolling Dumbell Extensions[/FONT]
[FONT=&quot]3 sets 8 reps[/FONT]
[FONT=&quot]
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[FONT=&quot]Shoulder Dumbell Press[/FONT]
[FONT=&quot]3 sets 8 reps[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Dips[/FONT]
[FONT=&quot]3 sets 12-20 reps[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Decline Crunches: 3 sets 25 reps[/FONT]
[FONT=&quot]Leg Raises: 3 sets 25 rep[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Thursday[/FONT]
[FONT=&quot]Legs[/FONT]
[FONT=&quot]Squats[/FONT]
[FONT=&quot]3 sets 8 reps[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Leg Press[/FONT]
[FONT=&quot]3 sets 10-12 reps[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Hack Squat or Lunges[/FONT]
[FONT=&quot]3 sets 8 reps[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Leg Extensions[/FONT]
[FONT=&quot]3 sets 10-12 reps[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Hamstrings[/FONT]
[FONT=&quot]3 sets 10-12 reps[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Calves[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Friday[/FONT]
[FONT=&quot]OFF[/FONT]
[FONT=&quot]Saturday[/FONT]
[FONT=&quot]OFF[/FONT]

 

[P0N]

Is this program giving you the results you want? If so keep at it until it does not, and then check out other strength programs online. There are a lot of great ones to borrow from or use.

 

[SteveMobsterG]

I'm not reading all that for free. Go train. If it works - great. If it doesn't change it.

 

[stevesmi]

i think it is a good layout

just don't overtrain which will inhibit results. listen to your body because the volume is heavy

 

[cbbram]

Honestly I don't pay much attention to others people's training routine. It bores me to no end. Just train hard... If you're into strength training then do the lifts the powerlifters do.

 

[RickRock13]

Try it out and see if it works for you. If not, change it