3x a week? plz Evaluate my routine

[Yarg!]

Hi guys, first off, Id like to say Im not bodybuilder/ powerlifter, but rather, I train for sports (Boxing, Brazilian Jiu Jitsu, Kickboxing and football). Does anyone think this is a good 3x a week routine for muscle mass/ functional strength and jaw dropping chiselness?

Mon/Wed/Fri

Starting with:

Pullups till 25 regardless of sets/reps (usually can do 12 before tiring on the first set)
Box Jumps: 2x15
Jumping Squats: 2x10
Incline Barbell Bench 3x10
Flat Dumbbells (on swiss ball) 2x10
Barbell Rows 2x10
Shrugs 2x10
DB Lunges 2x10
Upright rows 2x10
Mil Press 2x10
Preacher curls 3x10
Close grip 2x10
One Legged squat thingies 2x10
SLDLs 3x10


And on Fridays... Go really light on all the other stuff like

1x8 dips
2x10 pullups

And just Squat 10, 8, 5x3, 3,
Front Squat 2x8

And I'm done. Nothing too much is needed for abs cuz I work them like crazy in sports, and I sprint /jump rope and do jumping jacks - so theres my calf training.
Obviously before I start Ill do loads of stretches and a 10-15 min HIIT type warmup on the treadmill.

 

[36drew]

No, I don't think its a very good routine. A better routine would look like?

Monday
Squats
Bench Press
Rows

Wednesday
Overhead Press
Deadlifts
Chins

Friday
Incline Press
Front Squats
Cleans

 

[Yarg!]

I respect your opinion bro, but can you tell me exactly why its bad? Alot of the concepts are taken from the official NFL off season workout.

 

[nelmsjer]

I don't understand how this program is laid out. What days are you doing what?

 

[Yarg!]

M/W I do the routine, and on Friday, I just do lots of squats and leg extensions (which I forgot tomention).

 

[nelmsjer]

Wow...

I can't lie, and I mean this as kindly as I can say...I think it's terrible. If that is a literal weekly workout for an NFL Offseason program, I'll fall out of my chair. Again, as kindly as I can say it: it needs a lot of work.

Here is a link that can give you some excellent, excellent information. It is different than what most people think about, but it is extremely effective. PLEASE read as much as you can on this site, and then come back and talk with us. I am not saying you have to do this or people won't help you if you choose not to do it. What I am saying is that there are so many concepts here that need to be digested, and it will help us talk with a more knowledgeable foundation about constructing a program. Here it is: http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

Thanks.

 

[Yarg!]

Wow...

I can't lie, and I mean this as kindly as I can say...I think it's terrible. If that is a literal weekly workout for an NFL Offseason program, I'll fall out of my chair. Again, as kindly as I can say it: it needs a lot of work.

Here is a link that can give you some excellent, excellent information. It is different than what most people think about, but it is extremely effective. PLEASE read as much as you can on this site, and then come back and talk with us. I am not saying you have to do this or people won't help you if you choose not to do it. What I am saying is that there are so many concepts here that need to be digested, and it will help us talk with a more knowledgeable foundation about constructing a program. Here it is: http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

Thanks.

Yeah surprisingly eh? Well I took out some stuff and added mine, but its about 80 percent there. Regardless, I have done 5b5 before in the past (needsize not Bill Starr) and I had great results with it. I am thinking of doing a Needsize variant again, unless someone can tell me that Bill Starr's intermediate 5b5 is better for me.