Please Critique My New Trainnig Split

[Liberator]

SUPERSET ALL EXERCISES
30-60 SECS REST BETWEEN SETS



MONDAY - CHEST/BACK

incline flyes 2x15
Wide Pullups 2xFailure

incline db's 3x8-10
barbell rows 3x8-10

flat barbell 3x8-10
cable rows 3x8-10


TUESDAY - SHOULDERS/TRAPS

Db Press 3x8-10
bent ovr lat.raises 3x8-10

upright rows 3x8-10
shrugs 3x8-12

Cable Lat.Raises 2x8-10
trap Upright rows 2x8-12



WEDNESDAY - OFF



THURSDAY - BIS/TRIS

Barbell Curls 3x8-10
SkullCrushers 3x8-10

Wide Barbell Curls 2x8-10
Rope Press 2x8-10

Seated Incline curls 2x8-10
Sitting Skulls 2x12-15


Friday - Legs

Squats 3x8-12
SLDL 3x8-12

Leg Exten 2x12-15
Leg Curls 2x12-15

Leg Press 3x8-10
Calf Raises 3x8-10

Seated Calf Raises 3x8-10

?????????

 

[Ingram]

Interesting… personally I wouldn’t superset everything, maybe 1 or 2 each workout. Supersetting doesn’t allow you to go heavy on compound lifts. For example supersetting Squats and Deads! Holly shit, that would kill me.

I like the supersets on isolation and complementary exercises eg.

Barbell Curls 3x8-10
SkullCrushers 3x8-10

And

upright rows 3x8-10
shrugs 3x8-12

Other than the overload of supersets I like the exercises you have listed and the split you use. Perhaps putting space between chest/back and shoulder/trap day will put less stress on your rotary cuffs.

M: Legs
T: Chest/back
W: Rest
T: Shoulder/traps
F: Arms

This looks like a more suitable split, and this way your doing arms on Friday so they are jacked for the ladies on the weekend

 

[Liberator]

Thanks for the reply

I like your suggested split, so I will change it around to that, doing legs on Monday

I built this routine with the primary goal of shredding some fat and I wanted to try out the chest/back routine basing it on the bodycomp routine by Charles Poliquin

your right about supersettign squats with SLDL, that is something i was worried about

maybe if I increased the rest period to 90secs between sets and did this:

Squats 3x8-12

Leg Exten 2x12-15
Leg Curls 2x12-15

SLDL 3x8-12

Leg Press 3x8-10
Calf Raises 3x8-10

Seated Calf Raises 3x8-10

that would solve the squats problem and allow me to go heavier although I get the impression that doing the leg press so late on is more of a loose cannon as I am probably not going to get much out of it. I could even reverse chest/back workouts every other week, so doing wide grip pullups before incline flies week 1, week 2 incline flies then wide grip pullups etc

what do you think?

 

[Ingram]

Everything looks fine to me, good luck!