So after getting a well deserved small flaming session on my last routine post I decided to look into routines people have recommended on here. I like the DeFranco Skinny basterds workout and I know what everyone is going to say when they look at it..."Why two upperbody days and only on lower body day". Anyway it gives you multiple exercises to pick from for each body part and this is the selection I made.
-Weighted Dips--Max set x 5 reps
-Flat Dumbbell Bench Press--4x8
-Seated Cable Rows 4x12
-Standing Face Pulls 3x12
-Decline Weighted Sit-Ups 4x15
-Leg Press (Due to lack of equipment at my gyn)
-Walking Lunges 3x8 (Sets actually are 16 reps of 8 each leg)
-Leg Curls 4x8
-Heavy Dumbbell Holds 3x25 seconds
-Push-Ups 3 x max reps
-Rope Pressdown or Skull Crushers 4x8
-Weighted Pull-Ups 4x8
-Dumbbell Shoulder Press (Seated) 3x10
-Alternate Dumbbell Curls or Preacher Curls 3x10
-Ab Circuit (Ab Maching, Hanging Leg Raises, Medicine Ball Russian Twist)
-Should I add another Leg day and do Upperbody Monday and Friday and Lower Body Tuesday Thursday?
-I would like to switch my dumbbell bench press between flat, incline, and decline...How often should I switch or should I now switch?
-On the seated cable rows I am going to switch bars, how often should I or should I not switch?
-On the dumbbell holds how long should I hold each set for, I have 25 seconds is that too much or too little?
-How often could I switch between alternate curls and preacher curls or should I not?
-I am currently doing skull crushers with the wbb1.1 so I decided to do rope pushdowns but I would like to switch back to skull crushers sometime would that be alright?
I know my questions are very similar and deal with switching exercises but I researched it and I could not find how long to stick with a certain exercise or anything of the sort. I appreciate all the help and just so you all know this is a premade routine that people on this site have recommended.