Guys any feedback would be appreciated.


PRE WORKOUT - 10-15 min light cardio prior to commencing weights

MON - LEG's/ABS
5 Sets (12/12/10/8/6) Deadlift
4 Sets (12/10/8/6) Squats
4 Sets (12/10/8/6) leg Ext
6 Sets (12/12/12/10/8/6/) Calve Ext
2 Sets of 100 Situps

TUE - CHEST/TRICEPS
100 Push Up's
5 Sets (12/12/10/8/6) Bench Press
3 Sets (12/10/8) In-cline Bench Press
4 Sets (12/10/8/6) Dumbell flys
5 Sets (12/10/10/8/6) Tricep Ext
3 Sets (12/10/8) Skull Cruchers

WED - MEDIUM INTENSITY CARDIO (30-40 min RUN/CYCLE or SWIM)

THUR - REST

FRI - LEGS's/ABS
5 Sets (12/12/10/8/6) Deadlift
4 Sets (12/10/8/6) Squats
4 Sets (12/10/8/6) leg Ext
6 Sets (12/12/12/10/8/6/) Calve Ext
2 Sets of 100 Sit ups

SAT - BACK/SHOULDERS/ BICEPS
20 Wide Grip Pull Up's
4 Sets (12/10/8/6) LAT Pulldown
4 Sets (12/10/8/6) Upright Row
5 Sets (12/12/10/8/6) Side Shoulder Raises
6 Sets (12/12/12/10/8/6) Preacher Bicep curls

SUN - REST

I'd move the deadlift to back day so you don't have deadlifts and squats on the same day. I'd say on chest day do either flat or incline bench, but not both. Replace the other with weighted dips.

I wonder if you have too much volume. Generally you want to aim for 20-30 reps per exercise, so if you do more sets then you lower the number of reps. For example, 3 sets of 10, or 5 sets of 5. If you're going to pyramid I'd probably either do 3 medium-/high-volume working sets (10, 8, 6) or 5 medium-/low-volume sets (10, 6, 4, 3, 2). But, not a huge deal, just something to consider.

I'd also personally skip the push-ups, or do them at the end of your workout rather than the beginning. I recommend doing crunches rather than sit-ups since sit-ups work your hips more than your abs. Also just like all the other exercises it's better to do low volume, so instead of 100 crunches do sets of 12, and do them really slowly. Make sure you don't cheat and use your body's momentum, which you'll probably do if you're doing 100 crunches at a time. Don't use momentum, use your abdominal muscles.