My new training program (HELP!)

[SummusMentis]

Here is my new training program, I recently developed to ensure a more full workout of each muscle, never skipping over a portion of each group. I would LOVE any feedback on areas where it might be lacking.

Day 1 Biceps/Triceps/Forearms
Biceps:
- Standing Barbell Curl - *Top of curl, elbows slightly forward, hold one count
- Preacher Curl – 45 degree, outer grip, sit straight up
- Incline Hammer Curl
- Reverse Barbell Curl
Triceps:
- Nosebreakers
- Close-Grip Bench Press
- French Press – Dumbell behind head
- Reverse Pulldown – Curl Grip, straight bar
Forarms:
- Barbell Wrist Curls

Day 2 Shoulders/Back/Abdominals
Shoulders:
- Upright Row
- Lateral Side Raise
- Reverse Fly
- Front Raise
Back:
- Deadlift
- Pull-Ups
- Wide-Grip Lat Pull-Down
- Seated Cable Row
Abdominals:
- Upper Abs – Machine
- Obliques – Machine
- Lower Abs – Knee Raise, Side = Serratus

Day 3 Chest/Legs
Chest:
- Flat Bench Flys
- Incline Dumbell Press – Shoulders Back, squeeze at top one count
- Decline Barbell Press
- Cable Crossovers
Legs:
- Squats
- Leg Extensions
- Hamstring Curls
- Seated Calve Raises
Neck:
- Neck Machine

[Matthew D]

How many sets and reps are you planning on doing for each? Also, just me but you might want to cut down the number of exercises you do for the smaller muscle groups, ie shoulders.. but that is just my perference..

[Biggs]

I personally would: drop preacher curl, do more standing bb. drop upright row, replace with db/bb press for your main shoulder movement. abs, ditch the machine and use regular crunches & bodyweight (hanging leg raise etc). chest, drop flat flye as first movement and replace with more effective db/bb press, whichever you prefer. just some suggestions

[SummusMentis]

Thanks for all the feedback, this does help...
I have done some tweaking, now I am looking for reps per set advice, along with intensity input. Thanks, keep it flowing, I apreciate you all taking time out to help me.

Day 1 Chest/Legs
Chest:
- Flat Bench Dumbell Press – 2 sets
- Incline Dumbell Press – 3 sets (Shoulders Back, squeeze at top one count)
- Decline Barbell Press – 2 sets
- Cable Crossovers – 1 burnout set
Legs:
- Squats – 3 sets
- Leg Extensions – 2 sets
- Hamstring Curls – 2 sets
Neck:
- Neck Machine – 2 sets

Day 2 Shoulders/Back/Abdominals
Shoulders:
- Military Press – 3 sets
- Lateral Side Raise – 2 sets
- Reverse Fly – 2 sets
Back:
- Deadlift – 3 sets
- Bent Over Row – 2 sets (Narrow Grip)
- Wide-Grip Lat Pull-Down – 2 sets
Abdominals:
- Upper Abs – Machine
Supersetted with: } 3 sets
- Obliques – Machine

Day 3 Biceps/Triceps/Forearms/Calves
Biceps:
- Standing Barbell Curl – 3 sets (Top of curl, elbows slightly forward, hold one count)
- Incline Hammer Curl – 2 sets
- Reverse Barbell Curl – 2 sets
Triceps:
- Close-Grip Bench Press – 3 sets
- Nosebreakers – 2 sets
- Reverse Pulldown – 2 sets (Curl Grip, straight bar)
Forarms:
- Barbell Wrist Curls – 2 sets
Calves:
- Seated Calve Raises – 2 sets

[Scottyo]

I could never do that many sets, and training legs with chest would be brutal in my opinion. Why is it that all the "little" muscle groups are all on the same day, seems like your training a huge portion of your body on day, another large portion on day two, and just smaller parts on day 3. Is my guess that you want to get your arms as #1 priority correct? If so, more sets is not always the way to grow. My biceps grew more than anything else using DC's training protocol. And that called for 1 set of bicep curl. While that may not be best, I feel most people overtrain their arms trying to get them bigger.

[SummusMentis]

I wouldnt say that I am trying to focus on my arms... although I agree leg work is a bit disproportionate to everything else, and it is that way for a reason (a stupid reason of course, that being that I would rather focus on my upper body, I know, I know, this is entirely against everything that serious bodybuilders believe, but hey I know people who NEVER work anything below the waist)
So... I am just looking for any feedback, if you think this is too harsh of a regiment, say so, I am not taking offence at anything, just looking to make this all better

opine away!

[Scottyo]

Like I mentioned earlier, more does not equal better. I can sympathize with the less demand for leg work, not that I don't care about legs, but mine seem to grow like weeds regardless of the workout so...However, I still don't like your split for working out, it seems highly unbalanced. Why not try something like chest/shoulders/calves.....legs and biceps, and back and triceps. Or do a 4 day a week split or try something like DC's or HST.

[SummusMentis]

I agree, this workout does have its flaws...
However, I would like to keep biceps/triceps together, since they work synergestically, and I am a total opponent of HST, though I should look into DC's, because I am unfamiliar with it

[SummusMentis]

For what it is worth, one more look with reps included:

Day 1 Quads/Hamstrings/Chest
Legs:
- Squats – 3 sets/8-7-6 reps (increasing weights)
- Leg Extensions – 2 sets/8-6
- Hamstring Curls – 2 sets/8-6
Chest:
- Flat Bench Dumbell Press – 2 sets/8-6
- Incline Dumbell Press – 3 sets/8-7-6 (Shoulders Back, squeeze at top one count)
- Decline Barbell Press – 2 sets/8-6
- Cable Crossovers – 1 burnout set/8
Neck:
- Neck Machine – 2 sets/8-6

Day 2 Shoulders/Back/Abdominals
Shoulders:
- Military Press – 3 sets/8-7-6
- Lateral Side Raise – 2 sets/8-6
- Reverse Fly – 2 sets/8-6
Back:
- Deadlift – 3 sets/8-7-6
- Bent Over Row – 2 sets/8-6 (Narrow Grip)
- Wide-Grip Lat Pull-Down – 2 sets/8-6
Abdominals:
- Upper Abs – Machine/8-7-6
Supersetted with: 3 sets
- Obliques – Machine/8-7-6

Day 3 Biceps/Triceps/Forearms/Calves
Biceps:
- Standing Barbell Curl – 3 sets/8-7-6 (Top of curl, elbows slightly forward, hold one count)
- Incline Hammer Curl – 2 sets/8-6
- Reverse Barbell Curl – 2 sets/8-6
Triceps:
- Close-Grip Bench Press – 3 sets/8-7-6
- Nosebreakers – 2 sets/8-6
- Reverse Pulldown – 2 sets/8-6 (Curl Grip, straight bar)
Forarms:
- Barbell Wrist Curls – 2 sets/8-6
Calves:
- Seated Calve Raises – 2 sets/8-6