My PRRS Routine[Help!]

[th3kangst3r]

I just found out about PRRS and I really like it so I'm going to try it out.

Power, Chest and Back
Flat Bench Press - 3 X 4-6
Incline Bench Press - 3 X 4-6
Dips - 3 X 4-6
Deadlift - 3 X 4-6
Bent Rows - 3 X 4-6
Dumbbell Rows - 3 X 4-6

Power, Shoulders and Arms
Standing Military Press - 3 X 4-6
Barbell Shoulder Shrug - 3 X 4-6
Upright Rows - 3 X 4-6
Barbell Curls - 3 X 4-6
Cable Curls - 3 X 4-6
Dumbbell Curls
Cable Pressdown - 3 X 4-6
Close Grip Bench Press- 3 X 4-6
Machine Dips - 3 X 4-6

Power, Legs and Abs
Barbell Squats - 3 X 4-6
Leg Press - 3 X 4-6
Stiff Legged Deadlift - 3 X 4-6
Calf Raises - 3 X 4-6
Weighted Cable Crunches - 4 X 4-6
Weighted Crunches - 3 X 4-6


Rep Range, Chest and Back
Flat Bench Press - 4 X 7-9
Dumbbell Flys - 3 X 10 -12
Cable Crossover - 2 X 13- 15
Deadlifts - 4 X 7-9
Bent Rows - 3 X 10 -12
Seated Cable Rows - 2 X 13-15

Rep Range, Shoulders and Arms
Standing Military Press - 3 X 7-9
Upright Barbell Row - 3 X 10 -12
Dumbbell Lateral Raise - 3 X 13-15
Barbell Curls - 3 X 7-9
Preacher Curls - 3 X 10-12
Cable Curls - 3 X 13 -15
Close Grip Bench Press - 3 X 7-9
Dumbbell Extension - 3 X 10-12
Cable Pushdown - 3 X 13 -15

Rep Range, Legs and Abs
Barbell Squats - 3 X 7-9
Stiff Leg Deadlifts - 3 X 10-12
Leg Press - 3 X 13-15
Calf Raises 3 X 10 -12
Cable Crunches - 3 X 10 -12
Weighted Crunches - 3 X 13 -15


Shock, Chest and Back
Dumbbell Flys - 2 X 8-10 *
Bench Press - 2 X 8-10 *
Dips - 2 X 8-10 *
Cable Crossover - 2 X 8-10 *
Incline Dumbbell Press - 1 X 8-10, 6-8**
Hyperextensions - 2 X 8-10 *
Deadlifts - 2 X 8-10 *
Bent Row - 2 X 8-10 *
Incline Bench Pull - 2 X 8-10 *
Seated Cable Rows - 1 X 8-10, 6-8 **
* = Superset, ** = Dropset

Shock, Shoulders and Arms
Front Dumbbell Raise - 2 X 8-10 *
Military Press - 2 X 8-10 *
Upright Row - 2 X 8-10 *
Dumbbell Side Lateral - 2 X 8-10 *
Dumbbell Press - 1 X 8-10, 6-8**
Preacher Curls - 2 X 8-10 *
Dumbbell Curls - 2 X 8-10 *
Barbell Curls - 2 X 8-10 *
Cable Curls - 2 X 8-10*
Hammer Curl - 1 X 8-10, 6-8 **
Tricep Pushdown - 2 X 8-10*
Dip Machine - 2 X 8-10 *
Close Grip Bench - 2 X 8-10*
Dips - 1 X 8-10, 6-8 **
* = Superset, ** = Dropset

Shock, Legs and Abs
Leg Extensions - 2 X 8-10 *
Barbell Squat - 2 X 8-10 *
Leg Press - 2 X 8-10 *
Leg Extensions - 2 X 8-10 *
Stiff Leg Deadlift - 1 X 8-10, 6-8**
Calf Raises - 2 X 8-10 *
Seated Calf Press - 1 X 8-10, 6-8**
Cable Crunches - 2 X 8-10*
Weighted Crunches - 2 X 8-10*
* = Superset, ** = Dropset

Should I add more exercises or get rid of some? Constructive criticism please.