routine critique

[builder]

hey gang, been training on and off for about 10 yrs and just looking for a critique of my current work out split. thanks

current stats:
5'8"
195lbs
14%bf
approx 3500 cals/day

current cycle (1st week of 12)
500mg/week primo
75mg/day anavar

current 3 day training split using a pyramiding up weight scheme

Monday - Chest Tri's

Flat Bench 1 x 16, 1 x 12, 1 x 10, 1 x 8, 1 x 6
Incline Dumbell 1 x 10, 1 x 8, 1 x 6
Cable Fly's 1 x 12, 1 x 10, 1 x 8
Dips 3 x failure

Lying Tricep Extension 1 x 12, 1 x 10, 1 x 8
Rope Pressdown 1 x 12, 1 x 10


Wednesday - Back Bi's
Lat Pulldown 1 x 16, 1 x 12, 1 x 10, 1 x 8, 1 x 6
One Arm Dumbell Row 1 x 12, 1 x 10, 1 x 8
Deadlift 1 x 10, 1 x 8, 1 x 6

Body Drag Curls 1 x 12, 1 x 10, 1 x 8
Seated Alternating Dumbell Curls 1 x 12, 1 x 10


Friday - Delts Legs
Seated Dumbell Press 1 x 16, 1 x 12, 1 x 10, 1 x 8, 1 x 6
Side Raise 1 x 12, 1 x 10
Rear Raise, 1 x 12, 1 x 10
Front Raise 1 x 12, 1 x 10
Shrugs 1 x 10, 1 x 8, 1 x 6

Squats 1 x 16, 1 x 12, 1 x 10, 1 x 8, 1 x 6
Calf Raise 1 x 12, 1 x 10, 1 x 8
Leg Press 1 x 12, 1 x 10, 1 x 8, 1 x 6

all sets after warm up are to failure.
3-4 second negatives are used

Carido Tuesday & Thursday morning

i am usually pretty wiped out after my workouts (about 45 mins)

cheers!

 

[builder]

bump

 

[Quad-smack]

IMO - over-training chest & delts. No hamstring work?
Goals?

 

[btech]

Do you cycle your weights?

 

[nickman1978]

maybe throw some seated or laying leg curls (hamstrings) in there......

also, you could do some pull up's on your back day......

and i was just trying to figure out what rear raises are......


looks good though.....