Please critique my workout.

[Walt Peacock]

Hey guys!

I am about to finish up the kilroy7 workout and have designed a new one. I would really appreciate any advice you guys might have for me. Thanks!

My rest days will be between workout 2 and 3 and between workout 4 and 1.

workout 1

frogstand 12 sec x 5 sets

HSPU 5 x 5 sets

back lever 12 sec x 5 sets

frontlever pulls 8 x 5 sets

wide pullups 6 x 5 sets

front lever 12 sec x 5 sets

weighted SLS 5 x 5 sets

L-sit 12 sec x 5 sets

HLL Weighted 10 x 5 sets

workout 2

Frogstand 12 sec x 5 sets

Weighted dips 6 x 5 sets

low p-bar swings 12 x 5 sets

back lever 12 sec x 5 sets

german hangs 6 x 5 sets

back lever curls 6 x 5 sets

front lever 12 sec x 5 sets

behind neck pullups 6 x 5 sets

straight arm pulls 6 x 5 sets

L-sit 12 sec x 5 sets

p-bar leg lifts 10 x 5 sets

REST DAY

workout 3

frogstand 12 sec x 5 sets

HS wall walks 40 x 5 sets

parallete HSPU Negatives 6 x 5 sets

Back lever 12 sec x 5 sets

cross pulls 6 x 5 sets

XR L-pullups 6 x 5 sets

Front lever 12 sec x 5 sets

Squats 5 x 5 sets

L-sit 12 sec x 5 sets

HLL weighted 10 x 5 sets

workout 4

Frogstand 12 sec x 4 sets

deep dips 6 x 4 sets

back lever 12 sec x 4 sets

Rope pullups 6 x 4 sets

front lever 12 sec x 4 sets

weighted SLS 5 x 4 sets

L-sit 12 sec x 4 sets

leg lifts 10 x 4 sets

REST DAY

There it is. Is it enough... is it too much? My main goals are to increase size (hypertrophy) and functional strength. My current stats are 145lbs, 5'5'', <7% body fat, 11 1/4 inch arms. I'd really like to build up my arms and shoulders.

[Blairbob]

switch the order of FL pulls and FL in workout1.

PB swings after weighted dips. have fun with that.

negative HSPU after HS wall walks. hmm.

cross pulls and BL work?

if you try this, eat like a boar if you can get through it with ample rest and can last for a cycle.

[Walt Peacock]

Thanks Blairbob. I'll make those adjustments.