Critique my split

[jon]

A little background info first:
Age: 17
Time Lifting: Half a year (seriously)
Height/Weight/BF%: 5'7"/140 lb./8-10%
Body Type: Ectomorph
Experience/Knowledge: Fair
Previous split: 3 days (push/pull/legs)
-------------------------------------------
Monday
CHEST
4x Flat BB Bench
4x Incline DB Press
4x DB Fly

TRICEPS
3x Skull crushers
2x Triceps Extension
2x Simulaneous Kickbacks
2x Dips
-Total sets: 21

Tuesday
BACK
3x Bent-over BB Rows
4x Wide grip pullups
3x Deadlift

BICEPS
3x BB Curl
3x Hammer Curl
3x Concentration Curl


FOREARMS
3x Wrist Curl
3x Reverse wrist Curl

-Total sets: 25

Wednesday
Rest

Thursday
Rest

Friday
CALVES
4x Calf Raises

SHOULDERS
3x DB Lateral Raises
3x Standing BB Military Press
2x BB Front Raise
3x DB Rear Lateral Raise

TRAPS
4x BB Shrugs
-Total sets: 23


Saturday
LEGS
3x Front Squats
4x Leg Extension
4x Stiff Leg BB Deadlift
5x Leg Curls

-Total Sets: 16

Sunday
Rest

 

[pak]

few suggestions:

first of measure yourself in metric , easier for everybody rather then having to bust out the maths to convert

-drop the kickbacks for dips
-drop one of the bent over rows and do chins (or pull downs)

also you seem to be doing alot for shoulders.
maybe drop the upright rows (meant to be bad for your rotator cuff) and drop the front raises.

Also, I don't see any ab exercises... might want to include them.

 

[kindred]

Would be interested in the 2008 updated workout.

 

[The Hulk]

Might as well give a sneak peek at the 2009 workout plan too.