Exercises During Density Training

Again I have to say thank you for your books. I say that because I was mislead thru the years. And I feel that reading your books and my experiences have given me tools I wished I had 20 years ago. I do want to ask you if you think that my exercises in the my density training routine are good, or do you have better advice?  I am starting my 9th week.

 

Workout 1

Neck Bench Press: 3-4 sets, 5-7 reps
Lying EZ Bar Extensions: 4-5 sets, 5-7 reps

Quad Triset: 2-3 sets

• Front Squat, 5-7 reps
• Sissy Squat, as many reps as possible
• Leg Extensions, 10-12 reps

 

Workout 2

Back Triset: 3-4 sets

• Lat pulldown, 5-7 reps
• Pullover, 5-7 reps
• Seated Rows, 5-7 reps 

Deltoids Triset: 3 sets

• Lean Away Laterals, 10-12 reps
• Lying Rear Flyes, 10-12 reps
• Wide Grip Upright Rows, 10-12 reps

Biceps Triset: 3 sets

• Lying Cable Curl, 5-7 reps
• Body Drag Curl, 5-7 reps
• Zottman Curl, 5-7 reps

Calves (dimishing set)

 

Workout 3

  

Standing Calf Raises (3 sets, 15-20 reps)
Swing Laterals (3 sets, 12-15 reps)
20 Degree Incline DB press (3 sets, 10-12 reps)
Close Grip Pulldown (3 sets, 10-12 reps)
Front Squats (3 sets, 10-12 reps)
Seated Leg Curl (3 sets, 10-12 reps)

 

Arms Superset: 3 sets

• Zottman Curl, 12-15 reps
• Cable Overhead Extensions, 15-20 reps

Workout 4

 

Close grip bench press (6 sets, 4-6 reps)
Sternum Pullups (6 sets, 4-6 reps)
Back Squats (6 sets, 4-6 reps)
DB Bow and Press (6 sets, 4-6 reps)
Standing Calf Raises (drop sets, as many reps as possible)

 

Thanks
D

My Answer: Looks good, D.  The only thing I would add are compound sets or trisets for the chest and triceps in Workout #1. 

Also, with regards to the biceps triset in Workout #2, rearrange the order as 1) Zottman curls, 2) Body Drag Curl and 3) Lying Cable Curls.  You'll get more of a pump that way.

Other than that it, looks good.  You've learned well, Padawan.