Critique-Trianing split

[rgosit]

I kno the last time i posted a workout u guys told me to turn the volume down..how does this look.

Monday:
Squat 3X6
Power clean 3x5
RDL's 3X6-10
hang pulls\upright rows or shrugs 3x6-10

wich should i do?? pulls-shrugs or rows- i want to throw some mass onto my traps
should i through leg press, or lunges in here???

and then abs on top of this
abs: bicles 5x15
hanging raises 5X15
crunches on ball 5X15
vert leg crunch 5x15
torso track 5X15
this is the Muscualr developments so called sceintifically best ab workout, im gonna give it a try.

Tuesday:
Bench 3x6
V-grip pull ups 3x failure
Dips 3xfailure
BB row 3x6-10

Wednisday: rest

Thursday: high school wresling practice for cardio and to roll around and work difffrent muscles

Friday:
Mil press 3x6
Tri Extension 3X6
Lateral raises 3x6-10
machine tri extension 3x6-10
ABS

Saturday:
BB curls 3x6
wrist rolls 3x6-10
1 arm DB preacher curls 3X6-10
forarm bar hangs..trying for 60 seconds
hammer curls 3x6-10
calfs- 2-10
calfs 2-10

I will b eating atleast 6 times a day, my diet is pretty clean.
i will b supplementing with glutamine peptites, optimum whey protien, champion whey protien, prolab creapure, triple threat, and flax sead oil.

i want to learn how to wrestle a little bit and i think it will b a good overal total body workout once a week to coincide with my weight training.


im trying to get stronger and throw on some lean mass..

im 17 weight about 192
5 foot 7
about 12% bd fat

im planing on staying on this program till the gains stop..

 

[rgosit]

up this.


??????????

 

[rgosit]

would werking my neck on mondays after my wokrout help my traps??

 

[Benzi]

how long do you plan to stay in the gym on Monday
don't train over an hour at most with wieghts, then do no more than 20 min of light cardio so you can avoid going into a catabolic state.

 

[rgosit]

long enough to fininsh my wokrout..it wont b over an hour..no cardio though