Decided on a routine.....feel free to tweak it

[BigBadBootyDaddy29]

This is what I decided on for my next routine.....it is broken down into three 3 week phases with 4 workouts, I am planning on working out every other day and when 4 workouts are complete I will take 2 days off and repeat, after 3 cycles, I will move to the next phase.....so a week would look like this...M-W-F-Su...then begin the next training week Wed.....
I am 5'11....248, about 15%bf, I am looking to gain size an change by bf to be around 15% at a heavier weight.....I plan to do 1 set of lower abs and one set of upper abs before every workout......I will be doing cardio in the form of going for a PR inm the 1 mile run on my off days twice a week.......and on weeks 3,6,and 9 I will be doing conventional deadlifts from the floor with a rep scheme of (5,5,5,5,1-3) I will do them in on day 3 and eliminate the snatch assistance on those days and do them before my squat work.......

Weeks 1-3

Day 1

Full Clean (3x5)
Hang Clean (3x5)
Split Jerk (4-6x3)
Front Squat (3x8)
Seated Calf Raise (5x10,5,5,5,12-20)

Day 2

Close-Grip Bench Press (3x8)
Overhead Press (3x8)
Barbell Row (3x6)
One-Arm Side Laterals (3x8-12)
Triceps Pressdown (3x8-15)
Shrugs (3x6-10)
Explosive Rep Push-Ups (3x5-10)

Day 3

Power Snatch (4-6x3)
Snatch-Grip Behind-Neck Push Jerk (6x3,3,3,2,2)
Back Squat (3x8)
Overhead Squat (3x3-6)
Leg Curl (3x7-12)
Standing Barell Calf Raise (5x10,5,5,5,12-20)

Day 4

Incline Press (3x4-6)
Dips (3 sets, I add weight as soon as I hip 20 reps)
Lat Pulldown (3x6-12)
Skull Crushers(3x8)
Incline Dumbell Curls(4x8-10)


Weeks 4-6

Day 1

Clean and Jerk (3 cleans, followed by 2 jerks x3 sets)
Hang Clean (2-3x4)
Split Jerk (3-4x3)
Front Squat (3x5)
Goodmornings (3x8)
Leg Press Calf Raise (3x20)

Day 2

Flat Bench Press (3x6)
Dips (3 sets)
1 Arm Dumbell Row (3x6-8)
Plate Raises with 45lb plate (3 sets)
Skull Crushers (3x8)
Shrugs (3x6-10)

Day 3

Full Snatch (6x3)
Snatch-Grip High Pull (4x3)
Back Squat (3x5)
Overhead Squat(3x3)
Hyper Extensions (3x8, will add weight)
Standing Barbell Calf Raise (5x10,5,5,5,12-20)

Day 4

Overhead Press (3x5)
Incline Dumbells (3x6-8)
Lat Pulldowns (3x6-12)
STanding Triceps Extension w/ e-z curl bar (3x8)
Barbell Curl (4x8)

Weeks 7-9

Day 1

Clean and Jerk (6x2)
Full clean (2-4x3)
Split Jerk (3-4x3)
Front Squat(4x5,3,3,2,1)
1 Leg Leg Curl (3x8-12)
Seated Calf Raise (5x10,5,5,5,12-20)

Day 2

Incline Press (3x1-5.....1x8)
Dips (3 sets)
Chest Supported Row (3x6-8)
Seated Side Laterals (3x8-12)
Triceps Pushdowns (3x8-15)
Dumbell Shrugs (3x6-10)

Day 3

Full Snatch (6x2)
Snatch-Grip Behind-Neck Push Jerk (4-6x2)
Back Squat (3x5)
Overhead Squat (3x3)
Almost Straight Leg Deadlift (3x8)

Day 4

Bench Press (work on reps to improve 225xfailure)
Dumbell Military Press (3x6-8)
Lat Pulldown (3x6-12)
Skull Crushers (3x5)
Preacher Curl (3x6-20)

 

[gmanlax7]

the exercises look good, the setup confusing