Hey. First Id say well done to you for wanting to make a change in your life. I would say you have to take the praise with the criticism, and learn from everyone. If I can interject a couple of points about the above (meant to help not to hinder):
Originally Posted by BennettC
Monday looks ok, although there is not a lot of direct shoudler work. Granted there is carry over from bench and pressups and dips, but that is more onto the anterior delt and not the lateral or posterior head. Though, if it works for you my friend then more power to you. Shrugs are great, but are a trapezius movement. I would leav then in as working the traps is a good thing.
Tuesday also looks pretty cool. Though there is alot more bicep incorporation than tricep. Your tri's make up 2 thirds of the upper arm and are far more badass than your bi's. The chins to start is not a bda choice but is more of a back exercise with obvious carry over onto your bi's. That being said, if you like the workout, do it.
Thursday looks good. Be careful of volume, but that should get you jelly legs, be careful driving/walking home haha.
Friday, I would just tke it easy on the erectors after heavy stiff leg deadlifts, squats etc the day before. s someone who blew a disc in my lower back and has niggles everyday of my life, believe me you want to baby your lower back and build it slowly. If your stiff leg deadlifting etc the day before, why not hypers or revers hypers on back day. Great for back and safe. Hang cleans are a great explosive movement, your success here is based on your ability to rapidly open and close your hips. It is also a good shoulder and trap movement, although there is some rhomboid incoporation. Overhead press are a shoulder movement and you will not see much back involvement there. At least I hope not.
Thats my two pennies worth my friend. Take from it what you will. Whatever you do I wish you nothing but success.
It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.