new program

[Sean12]

this is the program i plan on doing for this summer to help gain some size and strength for football. Thought i would post it and see if anyone can give me and feedback. Thanks in advance.

Monday
bench 3x5 1x1(10lbs more)
incline 2x8
skull crnchers 2x10
weighted dips 1x10
overhead press 2x8
side raises 2x10
plate raises 1x10
i call this a side crunch but i will explain it take a dumbbell in one hand and bend to the side as far as possible and then back to the other side as far as possible 3x10

Tuesday
squat 3x5 1x1(10lbs more)
deadlift 2x8(alternate between sumo and con. each week)
siff legged deadlift 2x10
calf raises 3x10
bent over rows 2x8
weighted pull ups 1x10
ez bar curls 3x8
weighted sit ups 3x10

thursday
incline 3x5 1x1(10lbs mroe)
bench 2x8
skull crushers 2x10
pushdowns 1x10 upright row 2x8
side raises 2x10
plate raises 1x10
side crunches 3x10

friday
powerclean 3x5 1x1(10lbs more)
front squat 2x8
leg extentions 2x10
calf raises 3x10 bent over rows 2x8
weighted pull ups 1x10
concentraion curls 3x8
weighted sit ups 3x10

try to add weight every week on 6th week drop weight 60% of what week 5's weight was and then begin again with week 3's weights(every 3rd week drop deadlifts)
sorry for the long post but input would be apreciated

 

[wnt2bBeast]

do you realize you are hitting shoulders everyday you lift..
when you say 3x5 i assume its a heavy 5 reps and not a weight that you can do for 10-12 reps??

youll most likely plateau benching heavy like that 2x week..
also why are you using high reps for deads? 5rep sets ofr DL's would be more benficial for strength than doing 8's or 10's