PL Workout?????? Guys I need help to decide on one

[Cubanito17]

Hey guys, I came up with a workout, but like I said I have two ideas of a good one which one works out better let me know. I have another post with the other workout let me know which one is better. If you didn't see it my goals are too gain strength and not gain weight if anything lose some or maintain. I lift on Mon, Wed, Fri. Cardio Tue, Thur, Sat, Sun.
Monday: 3 sets of 6,4,2 cleans
5 sets of 5 squats
5 sets of 5 bench press
3 sets of 12 calf raises
3 sets of 8 tate presses

Wednesday: 3 sets of 10 deadlifts
4 sets of 8 T-Bar row(AKA upright rows)
4 sets of 6 DB rowing
5 sets of 6 seated rowing
4 sets of 6 behind neck press
4 sets of 8 high pulls
3 sets of 10 lat pulldowns
3 sets of 8 delt raises(in all directions)
3 sets by failure(til i can't go anymore) shrugs
3 sets of 10 preacher curls
3 sets of 10 concentration curls
3 sets of 8 seated DB hammer curls

Friday: 3 sets of 6, 4, 2 cleans
3 sets of 12 front squats
3 sets of 12 leg extensions
3 sets of 12 lunges
5 sets of 5 incline bench
3 sets of 10 DB flat flys
4 sets of 6 reverse close grip bench
3 sets of 6 skull crushers
1 set by failure bench dips( start off at 135lbs on my laps, then go down until i can't do nemore of that weight then drop 45 lb plate do that until i cant, etc.

 

[Cubanito17]

Come on, doesn't anyone have a say in this workout or does it really suck that bad. GUYS HELP PLEASE!!!!!!

 

[Sebass67]

If you ask me that looks like too much volume.

Just my .02

 

[Cubanito17]

Hey what do you mean by too much volume, explain???? I'm a lil new too the PL workouts and what they do for strength, but I'm trying too get the hang of it.

 

[GRIMMER]

Volume = #of reps and sets. Monday is low volume. Wednsday is high volume. Notice the # of sets that you are doing. To many exercises for the same muscle group. Pick at most two IE: Db row and lat pulldowns. Upright rows and lateral raises. Get rid of concenltration and preacher curls they will do nothing for your power. Keep hammer curl and standing BB curl. The imortant thing is not to keep the same movements in there week after week. This will cause your muscles to adapt . You have to change the movements up every 3-4 weeks. EX: instead up upright rows and lat raises do Db Military and shrugs. Personally i would not do legs and chest on the same day. and you need to do more than just tate presses and skull crushers. tris are the key to a big bench. Get rid of one of those cardio days and turn it into a weight day so you can split your routine better for powerlifting.

 

[Cubanito17]

I would get rid of one of my cardio days but i only have access to the gym 3 days a week mon wed fri. I'll try too come up with something better just make sure too check it out. Thanx