Squat 4 x 6
Bench 4 x 8
Bent over DB row 4 x 8
Skullcrunchers or Cable tricep pulldown 4 x 10-12
Deads 4 x 6
Military 4 x 8
Lateral Raise 4 x 8
Front Raise 4 x 8
Curls 2 x 8
Squat 3 - 4 x 10 - 12
Incline bench 4 x 10 - 12
Pullups/chinups to failure
Skullcrunchers or cable tricep pulldown
Mon, Wed I'll go as heavy as I can.
Anything you guys would tweak or change in a big way? Any help/advice is always appreciated.
I think it looks pretty good. The volume is pretty high...
Try it out and see if it works for you.
Is there anywhere I can fit in dips?
Exercises look fine overall. If you want to put dips in somewhere, just substitute them for skullcrushers on one of the days.
You will need a better progress scheme than going "as heavy as I can". You need a starting point, a plan for progress, and a plan to reset when you hit a plateau.
Thanks for the reply.
What do you mean by a "reset"?
You can't just keep increasing the weight on an exercise indefinitely. Eventually you hit a wall. You should have some of idea of what you will do when that happens. The easiest thing is to drop the weight on the exercise 20 lbs. or so and work back up over a period of weeks which should allow you to reach a higher level that you were the first time you stalled. Other people change the rep scheme or change exercises or alter some of the assistance work. You don't have to have every detail of the reset figured out ahead of time, but you should have a general idea of what you plan to do. Also don't start your program by going as heavy as you can in your first week. If you do this, you will stall out very, very quickly. Start with a managable weight and add a little weight each week.