Please Critique, So I Can Start Working

Guys/Gals,
 
I’ve posted pics on “critique my physique” under the title “what say you?”  I have modified my diet to include good, balanced, high protein foods.  Also, here is my new program…what do you think?  Any suggestions?  I’m trying to put on muscle while retaining as little fat as possible.
 
 
Monday:
Squats leg 10,8,6,4
Bench Press chest 10,8,6,4
OH Press shoulder 10,8,6,4
Dips chest 10,8,6,4
Weighted Pullups or Pulldowns back 10,8,6,4
Abs-ball: 3 sets of 20 reps

Wednesday:
Deadlift leg 10,8,6,4
Incline Bench or Weighted Dips chest 10,8,6,4
Arnolds shoulder 10,8,6,4
Seated Rows back 10,8,6,4
Weighted Pullups or Pulldowns back 10,8,6,4
Abs-ball: 3 sets of 20 reps

Friday:
Squats leg 10,8,6,4
Bench Press chest 10,8,6,4
Hang Clean & Press leg and shoulder 10,8,6,4
Dips chest 10,8,6,4
Weighted Pullups or Pulldowns back 10,8,6,4
Abs-ball: 3 sets of 20 reps
 
Is this over training or undertraining in any way?  If so, how should I modify.  Also, am I giving myself enough recovery time if I go Monday night, Wednesday night and Friday morning?

looks like a good way to start.  just do it for a while and you will know if you are training to much.  make sure you get good sleep and eat plenty so that you can recover.  also make sure you progress every workout.  otherwise you'll just be treading water.

No the leg press is not the same as doing squats.

You can do that... however if it was me...

I would change seated rows to bent over....

I ma not a fan of the tapering reps.. but i work out at home and that would just be a royal pain in my ass....  I would do the routine you outlined as a 5 X 5... but that is kinda personal preference. 

I would do deads as a 1 x 5 with a minimum of 4 ramping stes to get to your heavy work set.


I would change the arnolds to a power clean, and keep the "chest" as the incline bench no need to dip 3 times a week.

But, all and all even as written not to bad.

Thank you very much for the response.  Couple questions: 1.) could you or someone please explain this to me? I don't understand "I would do deads as a 1 x 5 with a minimum of 4 ramping stes to get to your heavy work set." 2.) How should i add weight progression wise and how much?  Do I add weight every set, every workout, or every week?  How much at a time.  Sorry for the questions.

Does this look better?  i just feel like sets of 5 aren't challenging enough endurance-wise.

Monday:
Squats leg 5,5,5,5,5
Incline Bench Press chest 5,5,5,5,5
OH Press shoulder 5,5,5,5,5
Dips chest 5,5,5,5,5
Weighted Pullups or Pulldowns back 5,5,5,5,5
Abs-ball: 3 sets of 20 reps

Wednesday:
Power Clean and Press shoulder 5,5,5,5,5
Deadlift leg 5
Incline Bench chest 5,5,5,5,5
Bent Over Rows back 5,5,5,5,5
Weighted Pullups or Pulldowns back 5,5,5,5,5
Abs-ball: 3 sets of 20 reps

Friday:
Squats leg 5,5,5,5,5
Incline Bench Press chest 5,5,5,5,5
Oh Press shoulder 5,5,5,5,5
Dips chest 5,5,5,5,5
Weighted Pullups or Pulldowns back 5,5,5,5,5
Abs-ball: 3 sets of 20 reps

So if I followed this program I would be able to retain most of my muscle mass while I cut?

you should add weight every workout, but it depends on your level of weight lifting.  MOST people should be able to add weight every workout.
 
I will always recommend this to anybody so i will to you as well.
 
workout A:  squat 3x5, Flat Bench 3x5 & deadlift 1x5
workout B:  squat 3x5, OH Press 3x5 & power clean 3x5
 
workout 3x a week and alternate A and B.
 
it doesn't look like much, but i promise that if you increase weight every workout you will be dying a few weeks in.  start with about 70% of you 1x5 max.
 
now to take a look at your current routine:
 

rtg313s



Monday:
Squats leg 5,5,5,5,5
Incline Bench Press chest 5,5,5,5,5 (recommend flat because you are OH pressing right afterwards.  shoulders are going to be tired after incline.)
OH Press shoulder 5,5,5,5,5
Dips chest 5,5,5,5,5
Weighted Pullups or Pulldowns back 5,5,5,5,5
Abs-ball: 3 sets of 20 reps

Wednesday:   (recommend deadlifting, incline bench, power clean and rows as the order you do these.)
Power Clean and Press shoulder 5,5,5,5,5 (if you really want to get good weight on your power cleans you'll probalby want to ditch the press.  power cleaning and deadlifting on same day might pretty rough.)
Deadlift leg 5 (since you only do deads 1x a week i would reccomend doing a 3x5.)
Incline Bench chest 5,5,5,5,5
Bent Over Rows back 5,5,5,5,5
Weighted Pullups or Pulldowns back 5,5,5,5,5 (maybe go BW pullups or take them out on this day due to bent over rows.)
Abs-ball: 3 sets of 20 reps

Friday:
Squats leg 5,5,5,5,5
Incline Bench Press chest 5,5,5,5,5 (see monday comments)
Oh Press shoulder 5,5,5,5,5
Dips chest 5,5,5,5,5
Weighted Pullups or Pulldowns back 5,5,5,5,5
Abs-ball: 3 sets of 20 reps

No the leg press is not the same as doing squats.

EgyptianDude


So if I followed this program I would be able to retain most of my muscle mass while I cut?

thats diet my friend.  the routine has pretty much 0 to do with it.

No the leg press is not the same as doing squats.

4x8-12 is pretty basic and its easy to keep track of weight and make sure progressing workout to workout

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

Well about your question in adding weight and progression, I am not professional enough to give you facts about it, but what I do is this, for example lets say straight bar curls. What I do is I keep using that same weight until I can curl it easily 12 times doing 5 sets with a 1 min break in between each set, once I can acheive that with a certain weight, I add 5 pounds and then repeat the process, It might sound like nothing to you but I am 13 years old soo i am smaller. Usually each process takes like 3-4 weeks and i workout 3times per week. Thats just what i do :)