Please PLEASE critique this routine

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    Please PLEASE critique this routine


    Monday Legs

    Squats (3 sets) http://<a href="http://exrx.net/Weig...Squat.html</a>
    Leg press (3 sets) http://exrx.net/WeightExercises/Quad...5LegPress.html
    Leg extension (2 sets) http://exrx.net/WeightExercises/Quad...Extension.html
    Leg curl (3 sets) http://exrx.net/WeightExercises/Hams...ngLegCurl.html
    Stiff leg deadlift (2 sets) http://exrx.net/WeightExercises/Hams...gDeadlift.html
    Standing calf raise (3 sets) http://exrx.net/WeightExercises/Gast...CalfRaise.html
    Seated calf raise (2 sets) http://exrx.net/WeightExercises/Sole...CalfRaise.html

    Wednesday Back/biceps

    Deadlift (3 sets) http://exrx.net/WeightExercises/Erec...BDeadlift.html
    lat Pulldowns (3 sets) http://exrx.net/WeightExercises/Lati.../WtPullup.html
    Barbell row (3 sets) http://exrx.net/WeightExercises/Back...ntOverRow.html
    Dumbell row (2 sets) http://exrx.net/WeightExercises/Back...ntOverRow.html
    Shrugs (3 sets) http://exrx.net/WeightExercises/Trap...r/DBShrug.html
    Barbell curl (3 sets) Barbell Curl
    Dumbell incline curl (3 sets) http://exrx.net/WeightExercises/Bice...clineCurl.html
    Hammer curl (2 sets) http://exrx.net/WeightExercises/Brac...ammerCurl.html

    Friday Chest/shoulders/triceps

    Bench press (3 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
    Incline dumbell press (3 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
    Dips (2 sets) http://exrx.net/WeightExercises/Pect...tChestDip.html
    Military press (3 sets) http://exrx.net/WeightExercises/Delt...taryPress.html
    Side laterals (2sets) http://exrx.net/WeightExercises/Delt...eralRaise.html I prefer seated
    Rear laterals (2 sets) http://exrx.net/WeightExercises/Delt...eralRaise.html
    Lying tricep extension/skullcrusher (3 sets) http://exrx.net/WeightExercises/Tric...ingTriExt.html
    Close grip bench press (3 sets) http://exrx.net/WeightExercises/Tric...enchPress.html

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    It looks good. Personally I don't like to have triceps trained on a day with alot of other pressing motions. You might try putting bis with chest and shoulders, and putting tris with back. Just a suggestion, but other than that it looks great. Good luck!
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    I agree with the above post but the volume looks good and good exercise selection
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    i'm not too fond of friday

    chest/shoulders/triceps all in one day?

    plus triceps only got 2 exercises
    that's like an entire 3 sets left than im currently doing

    is it possible for someone to modify this routine and make it better?
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    Quote Originally Posted by RonPaul View Post
    Monday Legs

    Squats (3 sets) http://<a href="http://exrx.net/Weig...Squat.html</a>
    Leg press (3 sets) http://exrx.net/WeightExercises/Quad...5LegPress.html
    Leg extension (2 sets) http://exrx.net/WeightExercises/Quad...Extension.html
    Leg curl (3 sets) http://exrx.net/WeightExercises/Hams...ngLegCurl.html
    Stiff leg deadlift (2 sets) http://exrx.net/WeightExercises/Hams...gDeadlift.html
    Standing calf raise (3 sets) http://exrx.net/WeightExercises/Gast...CalfRaise.html
    Seated calf raise (2 sets) http://exrx.net/WeightExercises/Sole...CalfRaise.html

    Wednesday Back/biceps

    Deadlift (3 sets) http://exrx.net/WeightExercises/Erec...BDeadlift.html
    lat Pulldowns (3 sets) http://exrx.net/WeightExercises/Lati.../WtPullup.html
    Barbell row (3 sets) http://exrx.net/WeightExercises/Back...ntOverRow.html
    Dumbell row (2 sets) http://exrx.net/WeightExercises/Back...ntOverRow.html
    Shrugs (3 sets) http://exrx.net/WeightExercises/Trap...r/DBShrug.html
    Barbell curl (3 sets) Barbell Curl
    Dumbell incline curl (3 sets) http://exrx.net/WeightExercises/Bice...clineCurl.html
    Hammer curl (2 sets) http://exrx.net/WeightExercises/Brac...ammerCurl.html

    Friday Chest/shoulders/triceps

    Bench press (3 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
    Incline dumbell press (3 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
    Dips (2 sets) http://exrx.net/WeightExercises/Pect...tChestDip.html
    Military press (3 sets) http://exrx.net/WeightExercises/Delt...taryPress.html
    Side laterals (2sets) http://exrx.net/WeightExercises/Delt...eralRaise.html I prefer seated
    Rear laterals (2 sets) http://exrx.net/WeightExercises/Delt...eralRaise.html
    Lying tricep extension/skullcrusher (3 sets) http://exrx.net/WeightExercises/Tric...ingTriExt.html
    Close grip bench press (3 sets) http://exrx.net/WeightExercises/Tric...enchPress.html
    This is just a suggestion. It gives you a little more volume on your tris and will be a little less stressful on your elbows seeing as tris are no longer worked with chest and delts.

    Wed.

    Deadlift
    Lat pulldown
    Barbell Row
    Dumbell Row
    Shrugs
    Close Grip Bench
    Barbell overhead extensions
    Cable Reverse grip pressdown


    Fri

    Bench Press
    Dumbell Incline
    Dips
    Dumbell Military
    Dumbell Side Laterals
    Dumbell Rear delts
    Barbell Curl
    Seated dumbell curl
    Cross body Hammer Curls
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    when you say Barbell overhead extensions
    you mean skullcrushers right?

    and what's Cross body Hammer Curls?
    I don't get the cross body part.

    lastly, what's your opinion on friday?
    I usually do chest and biceps or back and delts
    or legs and tris

    but 3 muscles in one training day, isn't that too much?

    I'm also worried about time
    Because I go to the gym before work
    Usually only have time for 2 muscle groups
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    Quote Originally Posted by RonPaul View Post
    when you say Barbell overhead extensions
    you mean skullcrushers right?

    and what's Cross body Hammer Curls?
    I don't get the cross body part.

    lastly, what's your opinion on friday?
    I usually do chest and biceps or back and delts
    or legs and tris

    but 3 muscles in one training day, isn't that too much?

    I'm also worried about time
    Because I go to the gym before work
    Usually only have time for 2 muscle groups
    Overhead Extension: You take a barbell and put it directly overhead. Lower the weight behind your head while keeping your pointed forward and at a ninety degree angle, then press it back up.

    Cross Body Hammer Curls: Take a dumbell and perform a traditional hammer curl, just bring the weight from your hip to the opposite pec, across your body.

    If you are still unsure about either of these you can look them up on youtube.

    You could do the split either way. The legs and tris together would work well, but chest, bis, and delts would also work. If you wanted to shorten your workouts you could either a) do less volume at a higher intensity or b) move to a four day split. Just a couple of suggestions.
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    Quote Originally Posted by RonPaul View Post
    but 3 muscles in one training day, isn't that too much?
    It most certainly is not.
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    well I do HIIT on the threadmill during off days

    so instead of a 4 day splitt how about keeping a 3 day split but replacing calf exercises with triceps

    so monday is legs but mostly thighs and triceps or deltoids
    wednesday is back and either triceps or deltoids depending on monday is
    and friday is chest and biceps

    what would be a good routine for that?

    i'm not a begginer btw

    I barbell curl 95lbs, bench press a plate and a 15lbs, upright row 105lbs, dumbell curl 40lbs

    so i'm not so much of a begginner, but I do tend to neglect legs alot
    it's in my routine but I miss that day often, but i am commited missing that day now


    can u help me with with a good routine?

    Thx
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    I personally think you are doing too much volume on leg day. I have seen much better results following the less is more principle. When I first started lifting I did way too much volume, I've backed it down and seen much better results, I haven't been as sore, have been able to recover faster so I can get back in the gym to train again.

    Just my opinion, hope it helps!

    As Ronnie Coleman says," LIGHT WEIGHT!!"
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    thx

    can any1 modify it
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    You might want to look into DC training. I'm not really familiar with it myself but it is a three day a week program and you hit everything more frequently but less volume...i think most of the followers of the program have thier workouts done in an hour. could be something good for ya check it out
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