Critique this new routine please, guys

[Yarg!]

Ok new routine for muscle endurance and body building , strength comes pretty easily for me so I am mostly concentrating on other stuff. Endurance will also come in handy for my overall stamina gains and martial arts. Anyways...

Cardio in the mornings 2.5-3 mile runs (20-25 minutes)

Weights in the evening, Swimming on the off days. Martial arts (kickboxing, Jiu Jitsu anywhere I can squeeze it in).
Day one, Upper body:

Incline Barbell Benchpress -12,10,8,8
Pullups- 8,8,8
Hammer strength flat benchpress 10,8
Shrugs 3x12-15
Cable flies 2x12-15
Rows (BB) 10,8
Lat pulldowns (I know redundant with pullups, but I LOVE these) 10,8
Dumbbell press (seated) 10,8
Upright rows 12,10,8
Barbell curls 10,8
Close grip bench press 10,8
Preacher dumbbell curls 12,10,8
Tricep pulldowns 12,10,8
Cable twists 12,10,10
Swiss ball stuff

The Gauntlet (for cardio/endurance stuff)
45 seconds jumping jacks
45 seconds knee to thigh in spot jogging
45 seconds pushups
45 seconds situps
90 seconds shadow boxing
rest 2 mins, rpt 2x

Lower body

Squats 12,10,8,8
SLDL 12,10,10
Ball squats 3x12 (Take two dumbells and squat on the board thing thats stuck to what appears to be a 1/4 of a swiss ball).
Leg curls 12,10,8,8
Hack Squats 10,8
Calf raises 4x20
Hyper extensions 12,10,8
Cable twists
Core stuff

The Gauntlet


Once I do an exercise as you can see I alternate it with an opposite muscle group after about 30 seconds of rest. That way, it cuts my work out time in half, and keeps my heart rate going. Schedule :

Mon- Upper body
Tues- Lower body
Wed-Rest (swimming)
Thurs- Upper body
Fri- Lower body
Sat- Rest (swimming)
Sun- Rest

 

[EnderJE]

How much time will that take? How many cals are you planning to ingest?

 

[BlondBomber]

Ok new routine for muscle endurance and body building , strength comes pretty easily for me so I am mostly concentrating on other stuff. Endurance will also come in handy for my overall stamina gains and martial arts. Anyways...

Cardio in the mornings 2.5-3 mile runs (20-25 minutes)

Weights in the evening, Swimming on the off days. Martial arts (kickboxing, Jiu Jitsu anywhere I can squeeze it in).
Day one, Upper body:

Incline Barbell Benchpress -12,10,8,8
Pullups- 8,8,8
Hammer strength flat benchpress 10,8
Shrugs 3x12-15
Cable flies 2x12-15
Rows (BB) 10,8
Lat pulldowns (I know redundant with pullups, but I LOVE these) 10,8
Dumbbell press (seated) 10,8
Upright rows 12,10,8
Barbell curls 10,8
Close grip bench press 10,8
Preacher dumbbell curls 12,10,8
Tricep pulldowns 12,10,8
Cable twists 12,10,10
Swiss ball stuff

The Gauntlet (for cardio/endurance stuff)
45 seconds jumping jacks
45 seconds knee to thigh in spot jogging
45 seconds pushups
45 seconds situps
90 seconds shadow boxing
rest 2 mins, rpt 2x

Lower body

Squats 12,10,8,8
SLDL 12,10,10
Ball squats 3x12 (Take two dumbells and squat on the board thing thats stuck to what appears to be a 1/4 of a swiss ball).
Leg curls 12,10,8,8
Hack Squats 10,8
Calf raises 4x20
Hyper extensions 12,10,8
Cable twists
Core stuff

The Gauntlet


Once I do an exercise as you can see I alternate it with an opposite muscle group after about 30 seconds of rest. That way, it cuts my work out time in half, and keeps my heart rate going. Schedule :

Mon- Upper body
Tues- Lower body
Wed-Rest (swimming)
Thurs- Upper body
Fri- Lower body
Sat- Rest (swimming)
Sun- Rest

If you are going to be running in the morning, swimming some days and trying to squeeze in fighting, you should cut down on the volume of your training.

 

[Yarg!]

How much time will that take? How many cals are you planning to ingest?

The upperbody stuff takes about 1hr 45mins , and the lower body one takes about 1hr 30 mins.
Hmm.. As for cals.. I am not too sure on an exact numbers. I do know how to eat healthy, but I have just never counted carbs. Hey, if I am getting fatter on top of this routine, I must be eating something wrong!

Blondbomber- Think its too much? Maybe I should just take out the swimming. And instead of two exercises for tris/bis, I guess I will just do one for those. Compound movements 2x a wk should be more than enough. And I do take martial arts on my off days, so I guess swimming won't be nessecary. I don't know, I am just really really outgoing. LOL