Please Critique my Power/Hypertrophy Split - Norton Modified

[JYD]

Hey guys...New member of AM.com, but long time gym rat. It's taken me a long time to get to a point where I know the right diet and exercises, amount of rest, cardio, etc. I'm 34, 13%BF, 190lbs, eat 6 times a day (including 2 MRPs).

My gaols are size and strength. I like the idea of Power/Hypertrophy like Layne Norton's workouts, but the exact workout that's been posted on the net is too much volume for me it seems, so I modified it a bit.

Will you guys take a look and please critique and offer ideas or suggestions on how you think I might maximize this 3 month workout best? Many thanks in advance for the help!


Monday – Upper Power – 5x5
Incline Bench
Pullups
Military Press
Flat Bench - 3x6
BB Row - 3x6

Tuesday – Lower Power – 5x5
Back Squat
Deadlifts
Leg Press - 3x6
Sit Calfs – 3x6

Thursday – Chest/Back/Traps (rep range 8-12)
DB Flat Bench - 3 sets
Incline BB – 4 sets
Weighted Dips – 2 sets
Flys – 2 sets
Tbar Row – 4 sets
CG Pulls – 3 sets
WG pulldowns (or rombus pull) – 2 sets
BB / DB Shrugs – 4 sets


Friday – Shoulders/Arms (rep range 8-12)
Military Press – 4 sets
Side Lat (or Front Raise) – 2 sets
Upright row (or Reverse Fly) – 2 sets
Chins – 3 sets
BB Curls – 3 sets
Drags (or Hammer) – 2 sets
CGPB – 3 sets
Skulls (or Pull Downs) – 3 sets


Saturday – Lower Hypertrophy (rep range 8-12)
Squat (front?) – 3 sets
Dead's (light) – 3 sets
Leg Ext – 3 sets
Let Curl (or SLDL) – 3 sets
Calfs – 15x3
Forearms – 2 sets

 

[chubbsthedog6]

yea looks good to me

 

[JYD]

Sweet, thanks chubbs!

 

[ZiR RED]

Good start, there's a few changes I would make for balance:

For monday: stick to push press, barbell row, bench press, and pull ups in that order. Then some ancillary movements (rotator cuff work, scapation, etc.)
Tuesday: Squats and rumanian deadlifts, plus some ancillary movements (barbell glute-hip bridge, swiss ball leg curls, hip abductions, abdominals/core)

Thursday: Rotate, or better yet, superset, your pec and back work.
Switch friday and saturday.
Friday: Deadlift (6 reps), front squats, split squats or leg press or travelling lunges, leg curls, leg extensions (if you must), then ancillary work (hip pull through, hip abduction, etc.)
Saturday: Dumbbell over head press, lateral raises (no front raises...ever), reverse fly or bent over dumbbell raises (upright rows are hell on the shoulder joint), arm work, then ancillary work (external rotations, scapula dips, face pulls, abdominals and core)

Br