Advice on Routine


I have created a workout that is very similar to the one in this article: (The last routine I did was Max-OT and that was right before swimming began. Now that swimming season is over, I want to go to the gym more often and I also want to try a bit of a different routine than I have done in the past)

Here is my routine:

Day 1

Clean and Press (15 sets of 2 reps)

Curl Grip Chin (15 sets of 2 reps)

Medium-Grip Bench Press (10 sets of 1 rep)

Deadlift (20 sets of 1 rep)

Day 2

Dips (12 sets of 3 reps)

Squat (20 sets of 2 reps)

Bent Rows (12 sets of 2 reps)

Curl and Press (6 sets of 4 reps)

Stiff-Legged Deadlift (15 sets of 1 rep)

Here’s how I am going to do the days:

Monday: Day 1
Tuesday Day 2
Wednesday: Rest
Thursday: Day 1
Friday: Day 2
Saturday: Rest
Sunday: Rest

Couple of questions:

  1. How would one go about warming up for this type of workout?
  2. What kind of ab work would you add to this? What set/rep range?

Is this a solid routine to follow?

I know it is a little different from the other routines but I want to give it a go. What do you think?

P.S. - I have been lifting for about 6 months seriously before swimming began. My diet is clean right now but I need to up the calorie intake a bit and I will do that.

Thank you