| Re: Rate my program?!
I would put tricep kickbacks as being a waste.
On your big 3 I would do a 5x5, or 7x3, 8x2 rep scheme, especially on deads. I think you would get your numbers up by dropping the reps and upping the weight.
On your back and tricep day you do close grip pullups, that would place focus on your bi's. You're doing BOROWS i don't see the need for one armed rows as well. For tri's I prefer either close grip bench or heavy dips.
If you're doing squats and SLDL, I would drop leg curls and leg extensions. If you want additional exercises to focus on your quads try either zercher squats or front squats. For additional core workout try dragon flags, weighted situps, saxon side bends, suitcase deadlifts, zercher deadlifts, bent press
chest and bi's...i'd probably drop one of the chest exercises (flies or pecdec whatever that is) replace one of the curls with weighted pullups and i guess do a set of curls.
I would also put shoulder somewhere else and do shrugs and standing overhead press |