my workout
whats your diet and training look like?
I eat as clean as I can and I eat big 4000 calories at least a day Im currently here in Afghanistan here is my current work out tell me what you think
DAY 1 CHEST n SHOULDERS
BENCH PRESS 4X 8-12
INCLINE PRESS 4 X 8-12 rest pause
PULLOVERS 4 X 8-12 supersetted with push ups
Dumb Bell flys 3 x 12-15 flat bench, 2 x 12-15 incline, 2 x 12-15 decline
Shoulder Press standing 3 x 8-12
lat raises 3 x 10-12
rear delt flys 3 x 10-12
DAY 2 BACK n TRAPS
PULL UPS 5 X 10
DEADLIFTS 4 X 8-12 rest pause
Dumb bell rows 4 x8-12
cable rows 4 x 8-12
Heavy upright rows 3 x 6-10
shrugs 3 x 10-12
DAY 3 LEGS N forearms
Leg ext 4x 10-15
SQUATS 4X8-12
LEG CURLS 4X10-12
LUNGES 4 X 8-12
CALVES 3X15 REGULAR 3X15 INWARD 3X15 OUTWARD TOE POSITION
WRIST CURLS 3X12-15
HEAVY DUMBBELL HOLDS 3X 30 SEC EACH
DAY 4 ARMS
CLOSE HAND BENCH 4 X 8-10 dropsets
overhead dumbbell ext 4x8-12 superset with kickbacks
skull crusher 4x10-12
weighted dips 4x8-12
barbell curls 4x8-12
hammer curls 4x8-12
alternate dumbbell curls 4x8-12
concentration curls 4x15-20
DAY 5 OFF
DAY 6 REPEAT START THE WEEK OVER
I am a good size i could be leaner if i had the right foods out here please critique my work out bad and good so I can tweak it if needed thanks