critique my new routine

[Yarg!]

working each muscle twice a week, one high rep, low weight day (50-60percent of 1rm), the other low rep high weight day (80-95percent of 1rm). ive been toying with this idea for a bit, and got the concept mainly from westside. this would work the fast twitch and slow twitch fibers and give enough rest and variety for the muscles to grow. anyways.. here it is:

day 1

dips- 2x10
pushups 1x20 (warmup) (i dont generally count these as my sets cuz theyre so damn easy for me)
incline bb 3x8
incline db 2x10-12
flat bb bench 3x10-12
flat db flies 2x10-12
decline db 2x10-12 (is this nessecary?)

day 2

pullups 3x8 (warmup stuff)
rack deadlifts 3x8 (warmup stuff)
bb rows 3x10-12
seated cable rows 2x10-12
db rows 2x10-12
shrugs 3x10-12
prone hypers- 2x10
SLDL 3x12-15
Leg curl 3x12-15
reverse flies 4x10-12

day 3


db lunges (a length of gym)
leg press 3x10-12
calf raises db 5x15
calf raises machine 4x20
( the reason im not doing squats is because there is a one day rest between the back day and this, and i dont want to overload the erectors)

day 1 heavy

dips 2x8-10 (chest)
bench 15 (warmup), 8, 5,5,3,3
skullcrushers 3x8
overhead 2 hand dumbell raise 2x12
tricep extension 3x10-12

back day heavy

pullups 3x8
deadlifts off floor 8,5,5,5,3,3
barbell curls 3x8
incline db curls 2x12
preachers 3x10-12
db pullovers 3x12
reverse pec dec flies 4x10-12


leg day heavy
squats 10(warmup),8,5,5,5,3,3,3
front squats 5,5,3,3
military press 3x8
dumbbell press 2x10-12
side db raises 3x10-12

it should look like this:

day 1 light
day 2 light
rest day
3 light
rest day
rest day
day 1 hvy
day 2 hvy
rest
day 3 hvy

etc etc, pretty much every 5 days

thanks

 

[sweed]

interesting... all big muscle groiups 2 times a week and the smaller ones once a week... i thought about doing sumthing like this so post up how it is goin for you after a while

 

[TRUEsoldier]

I lvoe the idea, oh yea, thats cuz I do something very similar!!!!!

I dont understand your actual rotation, it looks like you have a 10day total rotation, but that is probably cuz I am a bit slow

Peace

 

[Yarg!]

to be honest true, i dont quite understand it myself just as long as i get 5 days rest between each group and i work em twice a week.
sweed- the smaller groups are actually worked more than once a week on the lighter days of the bigger groups. and i couldnt fit in tris with the light chest day, so i had to pop it into the heavy- since im only benching and should still give me lots of energy for the tris.