Opinion of this 4 day weighttraining program

The Magnificent Falcowboys

I am looking to maintain muscle and drop fat

Day 1

Exercise Squats

Sets Reps Rest in Seconds

1 15 60
2 12 90
1 10 120
3 7 180

Exercise
In DB Press
1 15 60
2 12 90
1 10 120
3 7 180

Day 2


Exercise Sets Reps Rest in Seconds

Chin ups 2 12 90

1 arm db row 2 12 90

Standing Lateral raise 2 12 90

Front Plate Raise 2 12 90

Standing Alternate 2 8 120
DB Curl

Incline Curls 2 8 120

Incline Tricep
DB Extension 2 8 120

Tate Press 2 8 120

Day 3

Exercise Seated db press

Sets Reps Rest in Seconds

1 15 60
2 12 90
1 10 120
3 7 180

DB Press 2 8 120

Stiff Legged
Dead lift

2 6 90
3 5 180


Day 4


Exercise Sets Reps Rest in Seconds

High pulls 2 12 90

Bentover Lateral Raise 2 12 90

WideGrip pull down 2 12 90

Low Pulley row Wide Grip 2 12 90

Overhead Tricep Extension 2 8 120

Lying Tricep Db Extension 2 8 120


Barbell Curl 2 8 120

Hammer Curl 2 8 120

Mellor

It looks overly complicated for the sake of it.
There four different rest periods.
And seven different rep values. Why?

It's not even linear. In the main sets, rest increases as reps come down (and I assume load goes up). But the sets look they were picked randomly. Where did this come from, what's the logic behind it.

1 15 60
2 12 90
1 10 120
3 7 180

The Magnificent Falcowboys

Mellor wrote: »

It looks overly complicated for the sake of it.
There four different rest periods.
And seven different rep values. Why?

It's not even linear. In the main sets, rest increases as reps come down (and I assume load goes up). But the sets look they were picked randomly. Where did this come from, what's the logic behind it.

the sets of 15,12 and 10 are really just a warm up and yes the weight goes up when the reps go down