Help Me Put Together A New Routine.

[RoadToRecovery]

As it stands right now, Im basically in a slimming down phase. But I keep my workouts pretty intense. Problem is, im bored with it. I want something new.
Ill give you guys my line up and you pretty much break it apart and help me build it back up.

I usually run my week like this.

Sunday: Chest...

Ill start it off with a very mild stretch/warmup set of about 135 on the flat bench. Ill do 2 sets of 10-12. Ill bump it up to about 185 for 1 set. Than jump up to 225 for 1 set. Than 245 for my last set. so it looks like this

2 sets Warmup
1 set of 8 - 185lbs
1 set of 6 - 225lbs
1 set of 4 245lbs

Ill move over to Incline -
2 sets of 6-8 185
1 set of 4 205

Then Ill do dips and decline flys for lower pecs.
For dips I just do to failure. 3x sets
For decline flys ill do 3 sets starting at 35lbs and ending at 50lbs

Last thing I do is machine pec flys.
3 sets of 8 at 150

[RoadToRecovery]

Monday is my Arms day.

For warmup set Ill grab the ez ba and curl without any weight and do 2 sets to failure.
EZ Bar Curls
Set 1 - 6reps of 85lbs
Set 2 - 4-5 reps of 105lbs
set 3 - 4 reps of 135lbs

Next all flip my grip and do reverse curls
Set 1 2 and 3 are the same weight except i do 105 instead of 135 for the final set.

Next Ill do hammer curls.
1st set of 6-8 @ 40lbs
2nd set of 6 @ 45lbs
3rd set of 6 @ 50lbs

Then I do wrist curls
all to failure
set 1 - just the bar
set 2 -65lbs
set 3 - 75lbs

Now for triceps -

I have this little mustache lookin bar i use where ill do sets with my palms facing up and then down.

and then skull crushers

1 set of 95lbs 8 reps
2 set of 115lbs 6 reps
3 set of 135lbs 4 reps

[RoadToRecovery]

Bare in mind that Ill do 30-45 minutes of cardio every day after each work out.

[RoadToRecovery]

Tuesday- Back

Ill start out with basic wide grip curl ups for my warm up.

All 3 sets are until fail... and it looks like this
1-8 reps
2-6 reps
3-5reps

Yes i can only do eight curl ups but they are wide grip over hand.

Next Ill do Upright rows in the smith machine

1st set is 50lbs 6 reps
2nd set is 60llbs 6 reps
3rd set is 70lbs 6 reps

Tbar rows - laying down

1st set 45lbs 8 reps
2nd set is 55lbs 6 reps
3rd set is 65 lbs 6 reps

Reverse Lat pull downs

1st set -130lbs 6 reps
2nd set 140lbs 6 reps
3rd set 160lbs 6 reps

Shrugs

1st of 135 for 12
2nd set of 185 for 10
3rd set of 225 for 6
4th set of 275 for 4

[RoadToRecovery]

Wedsnesday - Shoulders

My least favorite day due to the fact that my left shoulder is shot and cracks and pops.

Ill start off with like 30-40 windmill rotations with a 5 or 10lbs weight to loosen up the rotator cuffs.

Lateral Raises

1set 30lbs - 6reps
2- 35 6reps
3-40 6 reps

Front Raises

1set 50lbs 6 reps
2set 55lbs 6 reps
3set 60lbs 6 reps

Military Press

70lbs/2 (35 in each hand) 8 reps
80lbs/2 6 reps
90lbs 4 reps

90degree incline press

3 sets of 6 85lbs

Reverse Deltoid Flys on Machine.
1 set of 60lbs 8 reps
2 set of 75lbs 8 reps
3 set of 90 6 reps

[RoadToRecovery]

Thursday - I call it my power day, while it is legs, I add a few powerlifts in there.

I start out in the smith doing squats... I dont ever have a spot so I dont do it in the squat rack.

Squats
1st set of 90 for warmup
2nd set 160lbs for 8
3rd set 210 for 4-6
4 set the same as 3rd -

Dead Lifts -

1 set of 135
the next 3 of my sets are 185 to failure.

Leg curls... I really dont know what the weights are because its number 1-15.

But I do 3 sets of leg curls

Same with leg extensions.

3 sets

[RoadToRecovery]

Abs - I dont work out abs per se.

I feel as though i get a pretty decent ab workout from Squats and Deadlifts.

But that is basically My routine... It blows... i know... but i would like you guys to tear it apart and critique the shit out of it and help me out.

[RoadToRecovery]

Bumperoo