critique workout please

[eckstg]

day 1 lowerbody - 10 minute mile on treadmill.
1)basic squat using smith rack.
2 warmup sets & 3 sets goal 10 reps all 3 sets and if reached up weight 5lbs the next leg workout.

2)standing calf raises using smith rack
3 sets15 rep goal no warmup

3)leg extensions on machine
3 sets 8 rep goal no warmup

4)Hyperextensions (Back Extensions)
1 warmup 3sets 8 rep goal

another 10 minute mile on treadmill & finished

day 2 abs/cardio
30 minutes on treadmill 10 to 15 minute ab routine consist usually of 3 exercises.

day 3 upperbody- 10 minute mile on treadmill
1)bench press on smith
warmups & 3 sets goal to reach 10 reps on all 3 sets and if mett increase weight by 5lbs next upper body workout

2)Machine Shoulder (Military) Press
1 warmup 3sets goal 8 reps

3)V-Bar Pulldown
1 warmup 3sets goal 8 reps

4)Barbell Shrug
1 warmup 3sets goal 8 reps

5)Preacher Curl
1 warmup 3sets goal 8 reps

6)Triceps Pushdown - V-Bar Attachment
1 warmup 3sets goal 8 reps

another 10 minute mile on treadmill & finished

day 4 abs/cardio
30 minutes on treadmill 10 to 15 minute ab routine consist usually of 3 exercises.

Repeat routine

Thing is i never get much results and only find maybe 1 or 2 exercises per week on each weight training day that i get an extra rep or 2.

Am i undertraining possibly?Seems that would most likly be the answer after taking a quick glance at a post or 2 here.Should i split a full body routine say in 4 days with more exercises and sets per muscle or group?

If theres a program or routine you would say is very simple to understand i could read please direct me in that direction.I am interested to hear your weekly routines also if can take the time to post them.

Any help very much appreciated!Thxs for your time and look forward to your responses!

[Lfs2shrt2bsml]

what are you looking to acheive ? if gaining muscle is your goal then..... whats with the lack of bodyparts worked.
what ever happened to the good ol'
day1- chest- tris
day2- back- bis
day3- shoulders-traps
day4- legs

[eckstg]

what are you looking to acheive ? if gaining muscle is your goal then..... whats with the lack of bodyparts worked.
what ever happened to the good ol'
day1- chest- tris
day2- back- bis
day3- shoulders-traps
day4- legs

Thxs for response and i wanna give that plan a try.How many exercises and sets would you prescribe on this routine?

[BWhitaker]

Thxs for response and i wanna give that plan a try.How many exercises and sets would you prescribe on this routine?

I am usually not one to post "use the search function" but when it comes to "what workout should I do" I feel the need to make the following point:

Creating a workout is something that evolves over time. There are so many methods, many good and others better, but their success involves a largely subjective component. At one end, one could give you a solid base routine, but it is up to you to understand why it is you are doing what you are doing. By learning this, you begin to understand excercise physiology to a creater degree and can begin to implement other ideas and so forth. Essentially, it is a process which builds upon a foundation of knowledge which you must attain so you can appropriately tailor your workouts.

Mainly, my point is that you seem to lack any of this knowledge (im merely making this judgement based on your question) and it would significantly benefit you to do some research on this board among other sources. Find a good base strategy, and take time to learn.

[Lfs2shrt2bsml]

Thxs for response and i wanna give that plan a try.How many exercises and sets would you prescribe on this routine?

i like to go 4 working sets and 10-12 reps per set. except calves & forearms where i try to go 15-20 reps just trying to overload the muscles.