How does my program look?

[invast]

I have done some weight training before, although the last time I did any was about a year ago after sports.
Anyways I'm completely done with sports now, it is my senior year, and I am going to get into weight training
consistently now. I have read many forum posts and articles on bodybuilding.com which is a great site, and
have created a basic workout plan for myself. My goal is to increase mass and strength. So enough chit chat,
take a gander and tell me what you think. Thanks.


WARMUP:
STRETCH
1/4 MILE JOG

SUPPLIMENTS:
1 SERVING OF "SATUR8" IN MORNING
1 SERVING OF "ON 100% WHEY PROTEIN" IN MORNING
1 SERVING OF "SATUR8" 30MIN BEFORE WORKOUT
1 SERVING OF "ON 100% WHEY PROTEIN” MID DAY / 30MIN AFTER WORKOUT
1 SERVING OF "MUSCLE MILK" BEFORE BED (WORKOUT DAYS)

___ MON

SHOULDERS:
MILITARY PRESSES 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
ARNOLD DUMBBELL PRESSES 3 SETS OF 6-8 REPS
LATERAL RAISES 3 SETS OF 6-8 REPS
BENT OVER DUMBBELL LATERALS 3 SETS OF 6-8 REPS

TRICEPS:
LYING TRICEPS EXTENSIONS 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
TRICEPS KICK BACKS 3 SETS OF 6-8 REPS
ONE ARM TRICEPS EXTENSIONS 3 SETS OF 6-8 REPS

ABS:
ANTI GRAVITY CRUNCHES 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
CABLE CRUNCHES 3 SETS OF 6-8 REPS
EXTENDED LEG CRUNCHES 2 SETS OF 50 REPS

___ TUE

BACK:
CHIN UPS 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
CLOSE GRIP CHINS 3 SETS OF 6-8 REPS
T BAR ROWS 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
BENT OVER BARBELL ROWS 3 SETS OF 6-8 REPS

TRAPS:
BARBELL SHRUGS 3 SETS OF 6-8 REPS
DUMBBELL SHRUGS 3 SETS OF 6-8 REPS

FOREARMS:
WRIST CURLS 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
REVERSE WRIST CURLS 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS

___ THU

LEGS:
SUMO DEADLIFT 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
HACK SQUATS 3 SETS OF 6-8 REPS
LEG EXTENSIONS 3 SETS OF 6-8 REPS
LEG CURLS 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
STANDING LEG CURLS 3 SETS OF 6-8 REPS

CALVES:
STANDING CALF RAISES 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
SEATED CALF RAISES 3 SETS OF 6-8 REPS
STAIR CALF RAISES 2 SETS OF 50 REPS

___ FRI

CHEST:
BENCH PRESSES 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
INCLINE BENCH PRESSES 3 SETS OF 6-8 REPS
(SWITCH BARBELL TO DUMBBELL EVERY THIRD WEEK)
DUMBBELL FLYS 3 SETS OF 6-8 REPS
PARALLEL BAR DIPS 3 SETS OF 6-8 REPS
DUMBBELL FLYS STRETCH 1 REP, 8 SEC NEGATIVE, 60 SEC HOLD

BICEPS:
INCLINE DUMBBELL CURLS 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
DUMBBELL HAMMER CURLS 3 SETS OF 6-8 REPS
CONCENTRATION CURLS 3 SETS OF 6-8 REPS

[scott_donald]

___ MON

SHOULDERS:
MILITARY PRESSES 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
LATERAL RAISES 3 SETS OF 6-8 REPS
BENT OVER DUMBBELL LATERALS 3 SETS OF 6-8 REPS

TRICEPS:
CLOSE GRIP BENCH 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
PAARALLEL DIPS 3 SETS OF 6-8 REPS
ONE ARM TRICEPS EXTENSIONS 3 SETS OF 6-8 REPS

ABS:
ANTI GRAVITY CRUNCHES 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
CABLE CRUNCHES 3 SETS OF 6-8 REPS
EXTENDED LEG CRUNCHES 2 SETS OF 50 REPS

___ TUE

BACK:
SUMO DEADLIFT 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
CHIN UPS 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
CLOSE GRIP CHINS 3 SETS OF 6-8 REPS
BENT OVER BARBELL ROWS 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS

TRAPS:
BARBELL SHRUGS 3 SETS OF 6-8 REPS
DUMBBELL SHRUGS 3 SETS OF 6-8 REPS

FOREARMS:
WRIST CURLS 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
REVERSE WRIST CURLS 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS

___ THU

LEGS:
SQUATS 3 SETS OF 6-8 REPS
FRONT SQUATS 3 SETS OF 6-8 REPS
SLDL 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
LEG CURLS 3 SETS OF 6-8 REPS

CALVES:
STANDING CALF RAISES 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
SEATED CALF RAISES 3 SETS OF 6-8 REPS

___ FRI

CHEST:
BENCH PRESSES 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
INCLINE BENCH PRESSES 3 SETS OF 6-8 REPS
PARALLEL BAR DIPS 3 SETS OF 6-8 REPS

BICEPS:
INCLINE DUMBBELL CURLS 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
DUMBBELL HAMMER CURLS 3 SETS OF 6-8 REPS
CONCENTRATION CURLS 3 SETS OF 6-8 REPS


stay away from the smith machine... use bb and db...

[RiNgMaSteR]

I dont like your split much. But i would take out the concentration curls. Everything else looks ok though.

[invast]

Well the main point of my split was to target muscles on days they are not used as much..
so I will have more strength in them and be able to work them specifically to their max.

Scott, I am going to leave in triceps extensions but replace kickbacks with closegrip bench.
I am also going to leave sumo deadlifts in on leg days and not do squats for lower back reasons.
Also I am going to be leaving in some of the exercises your removed, for ot purposes I'm
guessing. But thanks for the look and your opinons. Oh ya I also wasn't planning to use the
smith machine at all :/

[invast]

ok.. i changed my workout some. Please feel free to express your opinions. Thanks.

WARMUP:
STRETCH
1/4 MILE JOG

SUPPLIMENTS:
1 SERVING OF �SATUR8� IN MORNING
1 SERVING OF �ON 100% WHEY PROTEIN� IN MORNING
1 SERVING OF �SATUR8� 30MIN BEFORE WORKOUT
1 SERVING OF �ON 100% WHEY PROTEIN� MID DAY / 30MIN AFTER WORKOUT
1 SERVING OF �MUSCLE MILK� BEFORE BED (WORKOUT DAYS)

___ MON

SHOULDERS:
MILITARY PRESSES 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
LATERAL RAISES 3 SETS OF 6-8 REPS
BENT OVER DUMBBELL LATERALS 3 SETS OF 6-8 REPS

TRAPS:
BARBELL SHRUGS 3 SETS OF 6-8 REPS
DUMBBELL SHRUGS 3 SETS OF 6-8 REPS

ABS:
ANTI GRAVITY CRUNCHES 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
CABLE CRUNCHES 3 SETS OF 6-8 REPS
LEG RAISES 3 SETS OF 6-8 REPS

___ TUE

BACK:
CHIN UPS 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
CLOSE GRIP CHINS 3 SETS OF 6-8 REPS
T BAR ROWS 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
BENT OVER BARBELL ROWS 3 SETS OF 6-8 REPS

TRICEPS:
LYING TRICEPS EXTENSIONS 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
CLOSE GRIP BENCH 3 SETS OF 6-8 REPS
ONE ARM TRICEPS EXTENSIONS 3 SETS OF 6-8 REPS

FOREARMS:
WRIST CURLS 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
REVERSE WRIST CURLS 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS

___ THU

LEGS:
SUMO DEADLIFT 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
HACK SQUATS 3 SETS OF 6-8 REPS
LEG EXTENSIONS 3 SETS OF 6-8 REPS
LEG CURLS 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
STANDING LEG CURLS 3 SETS OF 6-8 REPS

CALVES:
STANDING CALF RAISES 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
SEATED CALF RAISES 3 SETS OF 6-8 REPS

___ FRI

CHEST:
BENCH PRESSES 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
INCLINE BENCH PRESSES 3 SETS OF 6-8 REPS
(SWITCH BARBELL TO DUMBBELL EVERY THIRD WEEK)
DUMBBELL FLYS 3 SETS OF 6-8 REPS
PARALLEL BAR DIPS 3 SETS OF 6-8 REPS
DUMBBELL FLYS STRETCH 1 REP, 8 SEC NEGATIVE, 60 SEC HOLD

BICEPS:
INCLINE DUMBBELL CURLS 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
DUMBBELL HAMMER CURLS 3 SETS OF 6-8 REPS
CONCENTRATION CURLS 3 SETS OF 6-8 REPS