critique my WSB split

[rjl296]

This is a typical week in my 4th week ever

mon ME squat
Me squat exercise w~ 7 warmups
stiff legged dead 3 sets / 6-10 reps
reverse hypers 2 sets 10 reps
band crunches 3 sets
yolk walks 2 sets
shrugs 2 sets

wed ME bench
ME bench w~ 7 wu
tricep ass. (pressing movement) 3 set 6-8 reps
t row 3 sets 6-8 reps
side laterals 3 sets 12-15 reps
rotator cuff movement 2 sets 6-12 reps

fri box squat
box squat ~ 1 inch above parrallel for now 8 sets 2 reps
glute ham substitute ( no machine) 3 sets
reverse hypers 3 sets 10-12 reps
calf raise 3 sets 10-12 reps

sun DE bench
DE bench 7 sets
skulls 2 sets 3-6 reps
bent over rows 3 sets 6 - 12 reps
bent over lateral 2 sets
bicep 2 sets 6 - 10 reps

 

[DOM]

everything looks good rjl.

One thing. You want to work abs about 3 times a wee. So add three sets of abs to your speed squat day. And maybe one of your bench days too if your abs feel good enough for it. I pesonally like standing abs with an overhead pulley. Lying abs with a low pulley work great too, as do band crunches.

Also, most people will do 9 or 10 speed sets on bench day, but if 7 is working for you, there's no need to change it. Just informing you.\

Good luck

 

[rjl296]

don't think 7 is working for me, thanks for the info.