new work sux training program ( kinda long )

[ffknight84]

mon - chest - flat bench 1x10,1x8,1x6,5x5
incline bench 1x10,1x8,2x6
pec deck 1x10,2x8
DB horizontal flies 1x10, 2x8

tue - legs - squat 1x10,1x8,1x6,5x5
hack squat 1x10,1x8,2x6
SLDL 1x10, 2x8
seated & standing calf press 1x12 each

wed - shoulders - oh push press 1x10,1x8,1x6,5x5
DB military 1/2 reps 1x10,1x8,2x6
reverse flies 1x10,2x8

thu - mid back & forearms - deadlift 1x10,1x8,1x6,5x5
DB bent over rows 1x10,1x8,2x6
lat PD front 1x10,2x8
pull ups 3xfailure
gripmachine/static holds 3x6/failure

fri - bis/tris - incline skullcrushers 1x10,1x8,1x6,5x5
rope PD 1x10,1x8,2x6
close grip benches 1x10,2x8
ez bar curl 1x10,1x8,1x6,5x5
hammer grip curl 1x10,1x8,2x6
preacher curls 1x10,2x8

sat - upper back/legs - power cleans 1x10,1x8,1x6,5x5
power shrugs 1x10,3x8
squats 1x10,1x8,1x6,5x5(same weight as tue)
seated/standing calf press 1x12 each

lower volume more days then my current program. higher temps/humidity and work make my longer workouts impossible. hopefully ill have some energy left over to do some plyos and sprints to get my cardio back up. goal is 45 min workouts.

any critique/suggestions/comments/hate messages ( j/k )

 

[Devastation]

Are in it for conditioning or bodybuilding? I gather that you play lacrosse?

 

[ffknight84]

strength and conditioning