Please critique my routine

[InsaneInTheMembrane]

Hey bros,

I'm posting my current routine..would really appreciate some feedback as to whether It looks complete or completely stupid... Its been working for me but I would like to see yall's feedback....

Here's my 4-Day current program split. As you notice, I try to incorporate both high intensity low rep exercises in the beginning and go to moderate reps towards the end so I can focus on correct form and go till complete failure...Have a training partner on hand to help with forced reps..As you can see, I try to mix up my exercises week to week so my muscles dont become complacent. Also, I try to hit all angles of each muscle. Oh, and my sessions never exceed 60 minutes at most.

Monday - Chest and Tricep

1. Bench Press (or Flat Bench DB Press) - 3 x 6-8 reps
2. Incline DB Press (or Incline BB or Decline DB/BB) - 3 x 8-10 reps
3. DB Fly (or Pec Dec or Cable 21s) - 3 x 10-12
4. Tricep extension (or Dips or Close Grip Bench Press) - 3 x 8-10 reps
5. Tricep kickback (DB or Cable) - 3 x 10-12 reps
6. Rope pulldown extensions - 3 x 12-15 reps
7. Pushups till failure (20-30 reps)

Tuesday - Rest

Wednesday - Shoulders and Biceps

1. Military Press (Machine or DB or BB) - 3 x 6-8 reps
2. Lateral raises - 3 x 8-12 reps (last set decline set till failure)
3. BB Upright Rows OR Arnold Presses- 3 x 10-12 reps
4. Reverse flies (machine or bent over w/ DB)
5. BB or DB Curls - 3 x 6-10 reps
6. Preacher Curls or Seated Incline Bench DB Curls - 3 x 8-12 reps
7. Hammer Curls or Reverse BB Curl - 3 x 10-12 reps

Thursday - Rest

Friday - Legs

1. Squats 5 x 6-10 reps OR Leg Press 4 x 8-10 reps
2. DB Lunges 3 x 10-12 reps
3. Machine Squats (coming up half way- for the glutes/hams) 3 x 20 reps (only on leg press days)
4. Leg Extensions 3 x 10-12 reps
5. Stiff legged Deadlift or Hamstring Curl 3 x 8-10 reps
6. Calf raises (machine or DB) 3 x 25 reps

Saturday - Back and Abs

1. Deadlifts OR Chin Up OR BB Rows 4 x 6-10 reps
2. Lat Pulldown (narrow grip/wide grip/reverse grip) 3 x 8-10 reps
3. T-Bar Rows OR Cable Rows OR Machine Rows 3 x 10-12 reps
4. DB Rows 3 x 10-12 reps
5. Shrugs 3 x 12-15 reps
6. Captain's Chair Leg raises OR Decline Bench situps 3 x 20 reps
7. Machine Crunches 3 x 15 reps OR Raised Leg Crunches 3 x 20 reps

Sunday - Rest

Cheers and Thanx for any feedback..

EDIT: My stats : 28 yrs, 5' 11'', almost done with a cutter as we speak, 178 lbs, 8%BF (started 205 lbs).... been training 7 yrs with 6 cycles under my belt (all in the last 3 yrs)

[BOUNCER]

Ok, in my opinion thats way too much for your triceps, esp. just after you've already hit them pretty good with your bench routine. I don't do tri's after my chest, but thats an individual thing. However even so I wouldn't hit them as much as that.

Close grip presses I find are great, but they hit my chest too much. Which is a pity, but I have a very strong chest and strong tri's too. I'd usually finish off my chest with wide grip dips.

For my tri's I just hit them with cable pushdowns and extentions and find they grow best at moderate to high reps, ie 12-15 (going to failure). and I do four sets of each.

Your shoulders seem fine, however I do my rear delts on my back day with high reps and even drop sets. Same as my traps. I wouldn't bother with T-bar rows and DB row's together, can't really see the point. Although I love DB rows and got pretty hard and heavy (in the 70kg range). I'm a judo player do grip strenght and pulling power are very important to me.

[IBdmfkr]

Agreed with bouncer I would tone it down on tri's.. also no need for shoulders on Wed they haven't recovered yet from the chest workout, leads to overtraining. Put back on Wed, stay with an EOD routine and just rotate those three days.. no need for the forth day (shoulders/bis)

[DutchCowboy]

I am lifting the 4 day split as well. I don't like the 3 day split because you have to do Chest, Triceps and Shoulder all in one day. I do pretty low volume and still don't like it. Which ever body part I do last suffers no matter what.

I also do chest and tris together, which I like very much. However, you do not need to do 9 sets for them as they have already been indirectly worked with chest. I would just pick 1 overhead movement and 1 pushing or pressing movement and call it good.

[InsaneInTheMembrane]

Thanx guys for the helpful feedback,

1. will reduce tricep exercises(thanx dutchcowboy/bouncer)
2. will reduce exercise volume of shoulder/bis and move shoulder/bi a little later in the week so that it doesnt clash with chest (IBdmfkr, cant bring myself to cancel it altogether..love those exercises too much....but thanx for the over-training heads up)
3. Adjust back exercises to avoid redundancies (thanx bouncer)

cheers