which is a better workout?

http://i29.photobucket.com/albums/c272/MTXE71/scan0001.jpg

http://i29.photobucket.com/albums/c272/MTXE71/scan0004.jpg

http://i29.photobucket.com/albums/c272/MTXE71/scan0003.jpg

I like the first one more, I'm tired of split routines

Squat max - 245lbs
Bench max - 188lbs
Deadlift max - ¿?
Front Squats(atg)- 5x165lbs

what is this for? looks like a program for a sport.

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

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yeah football , im redshirted right now and i have to workout and run ... but the workout is my choice .. i need to lose weight and tone up .. so i was wondering which one to do

ok so how heavy should i go on the second with the 2set of 6 and 2 sets of 12

bump

I dont like the program, but...

regardless of rep range you should set your workouts up to progress.

for example lets say your current 6 rep max incline press is 225.

so week 1 start at 205

week 2 215

week 3 225

week 4 230-235 (try to break your previous record)

do the same thing for other exercises and the equivalent for 12 reps.

apparently theres a phase 2 which I cant really see too well. anyway, regardless of what you do I would try to do something along those lines.

current 5rm On the texas method
Squat:325
Deadlift:365
Bench:255
My lifting journal

http://strengthmill.net/forum/showthread.php?s=38c084ec0455b629ed0f09e4af40aeaf&t=2407&page=8