Here is my HIT workout ive been doing

[East1600Plus]

this is what ive been doing for about 3 weeks id say...the DC wasnt working for me a while back so i just switched to HIT

Monday: Chest, Biceps/Forearms,Calves
DB Bench RP
DB Incline Bench RP
Bench Flyes Widow Set

(think im gonna switch to BB bench for a little bit now??)

BB curls RP
1 Arm Preacher Curls 2 Sets Forced Reps
Preacher Curls 2 Sets Forced Reps
Concentration Curls (Depends on stanima left)

Forearm Curls Superset with Reverse Curls

Seated Calf Raises
Leg Press Raises

Tuesday: Quads, Hamstrings
Squat 2 sets
Leg Press

SLDL
Leg Curl

Wed: Off

Thursday: Back Width, Back Thickness
Deadlift (heavy Set, Light set)
BB rows 2 sets
1 Arm DB rows RP
seated rows 2 Sets forced

i want to eliminate either BB rows or 1 arm DB rows...but i cant decide which one is better?? im thinking BB rows

Front Pulldowns 2 sets forced
Rear Pulldowns RP
Lat Pulldowns RP

Friday: Shoulders, Triceps
Shoulder Press 2 sets
Arnolds RP
Bent over Delt raises 2 Sets
Front raises RP

Skull Crushers RP
Reverse Grip Bench 2 Sets
Dips Widow Set


ya thats it....all muscle groups are followed by extreme stretching

got most of the stuff from Mark Dugdales workout

 

[East1600Plus]

no thoughts on if im heading the right direction and suggestions about my bench?

 

[East1600Plus]

no1? i figured out what to do on bench...BB flat 2 sets forced reps and then inclinde DB R/P (killing myself every workout!! lol)

but ya...what about my back rows...1 arm or BB rows what would u think is a better exercise