Advice needed for Superset Routine

[mkay]

Hi Everybody,

I'd like to start a new program & think I'd like to experiment with supersets (supersets for super growth is what I hear). I like to add some shape & size to my muscles but I'm not interested in losing to much fat yet.

I'm 25 years old 5ft 11", 185lbs, 14% bodyfat I've been training for around 10 months.

More info on my current/previous program can be found here at this link:

http://forum.bodybuilding.com/showth...62#post8672062

For this program I will be on the following supplements:

Controlled Labs White Blood/Green Bulge/GlycerGrow Combo
Max's Extreme Growth WPI.
Max's Cell Volumizing Growth Matrix (a creatine stack)
Muscle Jack (Tribulus Terrestris Extract)
Eating around 5-6 meals a day.

Heres the program

Monday.
Superset x3
-Behind the neck Press
-Lateral Raise
Superset x3
-Front Raise
-rear delt Machine
Superset x2
-Upright Rows
-Cable Lateral Raises

-Shrugs x3

Superset x3
-internal rotator cable machine
-external rotator cable machine

Tuesday.
-Squats x4 6-8 reps
-Leg Press x3
-Seated Leg curl x3
-Leg Extension x3
-Standing calf raise x2-3 10-12reps
-Donkey Calf raise x2-3 10-12reps
-seated calf raise x1-2 10-12reps

Wednesday Rest.

Thurs.
Superset x3
-Standing Barbell Curl
-Lying Tricep Extension
Superset x3
-Alternating dumbell curls
-Tricep cable pushdown
Superset x3
-Concentration curls
-One Arm Tricep extension
Superset x3
-wrist curls
-reverse wrist curls

-Wrist roll x3

Friday.
Superset x3
-Barbell Bench Press
-Wide grip chins to back
Superset x3
-Incline Barbell Bench Press
-T-Bar row
Superset x3
-Pec Flye Machine
-Bent Over Row
Superset x3
-Parallel Bar dip
-Narrow Grip Chins

-Staight arm pullovers x3 15reps


Satarday & Sunday rest.

My rep range will be around 10 per set unless otherwise noted.

I wouldn't mind adding a 3 mile run on one of my days off if it will not have any adverse effects.

If anyone can see any problems with this routine or can offer any advice I'd be happy to hear from you.

[reflexions]

for your back

hyperextensions/good mornings
ss
deadlift

stiff arm pulldown/natuillas pullover
ss
palms up close grip pulldowns


for your biceps

barbell curl/preacher curl
ss
close grip pulldowns


for your triceps

pully pushdowns
ss
dips


for your chest

flyers
ss
bench press


for your shoulders

side laterials
ss
shoulder press


for your quads

leg ext
ss
leg press


by pre exasting the muscle, you are able to bomb it harder than before,

hope this helps

[mkay]

Thanks for the advice reflexions, I will take it onboard.

[reflexions]

Thanks for the advice reflexions, I will take it onboard.

sory mate 4got 2 mention rep range, pre-exauset 6-8 reps, compound 1-3 reps, glad i can help