critique workout

[wgeorgiag]

I always like to hear constructive criticism

Day 1
Max Effort of 3 ? Close-Grip / Close-Grip Incline / Bench / 1-2-3 Board Press / JM Press/ Ultra wide grip
Tricep Work ? JM Press / Close-Grip / Any Extension ? 3 sets of 5
Chest Work ? 5 sets of 6-10 reps of sliding pushups or cable crossovers
Lats ? Dumbbell Rows / T-Bar Rows/ Lat Pull Down /Seated? 3 - 5 sets of 6 - 10
Rear Delt/UpperBack ? Perform 2-3 sets of 12-15 reps. (Rear Cable Flies, Rear Delt Raises, face pulls)
GPP/HIIT

Day 2
Max effort deadlift/squat variation switch every 2 weeks? max set of 3 on squats/1 on deads
Partial Deadlift/RDL/Natural Glute-Ham Raise ? 3-4 sets of 6-12
Lunges/Split Squats/Step-ups ? 3-4 sets of 8-15


Day 3

Repetition Method ? 3 X max reps per set ( pushups, 95lb bench, 135lb bench, dumbbell bench on swiss ball) rest 60 secs
Tricep Work ? JM Press / Close-Grip / Any Extension ? 3-4 sets of 6-10
Chest Work ? Cable Presses/[Flat/Incline] DB Bench ? 3-4 sets of 8-12
Lats ? Lat-Pulldown ? 4 sets of 8-12
Shoulder Work ? dumbbell or military press
Biceps - Curls
GPP/HIIT

Day 4

Squat Assistance Day
Snatch/Powerclean/Speed Deads ? 6 sets of 3 (6-8 sets of 1 on speed deads)
Band Goodmorning
Back Extension/Staightleg pullthrough
Unilateral movement ? 3-4 sets of 10