New Routine- what do you think?

[davidjr74]

I may either do Outside Line Backer or Defensive Tackle next year, but I am not sure. Either way I need to get alot stronger. What do you think of this routine?

Tuesdays/ Fridays
1.) Quadriceps- Squat
2.) Hamstrings- Leg Press
3.) Calves-----Standing Calf Raise
4.) Adominals--Crunches, Adominal Bend, Bicycles.
5.) Lower Back- Back Extensions

Thursdays/Mondays
1.) Pectorals- Bench Press
2.) Lats------ Lat pulldown
3.) Deltoids--- Lateral Raise/ Shoulder Press
4.) Triceps---- Ticep Dips? Someone tell me what that is
5.) Biceps----- Bicep Curls

Cardio Everyday, I usually use a ellipitical Jogger

And because I am building Muscle I will do 4 sets like this;
Set1 - Enough weight for 12 reps
Set2 - Enough Weight for 10 reps
Set3- Enough weight for 8 reps
Set4- Enough Weight for 6 reps

My diet includes basically includes just 1 gallon of water a day. I eat alot, basically anything I see I will eat it.

Stats
-------------
5 Foot 9 inches
33 inch waist line
156 Pounds
Bench- Max 100 (yea...pretty weak)
Body Fat percentage- 19%

So what do you think? Anything else that could help?? Thank you.

 

[AJP]

If possible, I would do deadlifts; if you do, just take out those extensions.

If you can do pull-ups and chin-ups with good form, do those instead of the pulldowns. Throw in some rows of some form, either bent over rows, if not, cable rows.

I would definitely do the dips as well, theres an ok link below, although there are probably better ones out there.



Also, if you go heavy enough, you may be too sore, especially with the squats, to do them three days later, but it depends on how intense you're going at it too. Try to eat well too, not just "anything," although I'm sure you meant that within reason, for those positions you're gonna need speed, and fat will slow you down obviously.

And the cardio, you don't need to be doing it every single day, it would be best on wednesday and the weekend, if you do end up doing cardio on your lifting days do it after you lift.