Please critique my FBW

V

Virv

0
17 years old, 145 lbs, 11% BF.

Day A (in order)

Squats 2x12
Lat Pulldowns 2x12
Bench Press 3x(10,8,6)
Military Press 2x12
Dips 2x10
Crunches 2x15
Hanging Leg Raises 2x15

Day B (in order)

Deadlifts 2x12
Incline Bench Press 3x(10,8,6)
Pullups 2x10
Bent Over Rows 2x12
Crunches 2x15
Twist (obliques) 2x15

Recently I dropped squats from day B because my back couldn't handle it, I'm looking for some kind of alternative, maybe a different kind of squat or just a whole different exercise. As of now day B is kind of lacking since I dropped squats, so I usually add in some kind of pec exercise. Thanks for your help!
 
I wouldnt say day B is lacking, you got deadlifts, i rarly do deads and squats on the same day, its pretty taxing. You also have more horizontal push than pull.
 
Day A (in order)

Squats 2x12
Lat Pulldowns 2x12
Bench Press 3x(10,8,6)
Military Press 2x12
BENT OVER ROWS 3X10
Hanging Leg Raises 2x15

Day B (in order)

Deadlifts 2x12
Incline Bench Press 3x(10,8,6)
Pullups 2x10
DIPS 2X10
Bent Over Rows 2x12
Twist (obliques) 2x15


CHANGES IN BOLD
im not sure whether incline bench press is horizontal or a vertical push; i guess it depends on the incline. i cut out the crunches because squatting, deadlifting and all those other compounds should be more than enough especially because you have leg raises in there anyway.
just make sure you dont keep only those rep ranges. keep it fresh; switch things up once in a whille.

also, make sure you do both barbell AND dumbell exercises. use them both to your advantage.
 
oh, and i suggest you replace the lat pulldowns in workout A with chinups.
then you can track your progress on chinups for workout A and your progress on pullups on workout B. they compliment eachother well
 
Great, thanks! I'll switch pulldowns with chins. I read an article about that and it said the same thing.
 
Lats

Another thing that will help with your lats is when u do pullups/chins, try static reps (hold yourself midrep using ur lats only) when you are done with a set. Partial reps also help out when u can't get a full rep in....its not cheating its squeezing out more growth. Also what helps me is imagining my arms as hooks and concentrating on only my lats to pull up....this is so you aren't using more forearm/bicep and work your lats more. Good luck!
 
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