my workout programme, please comment

[hillbill78]

im working out 5 days a week split muscle groups and i train mid morning.
monday: chest & triceps
1. incline bench press 4 sets, pyramid from 12-6 reps
2. cable crossovers 4 sets 10-15 reps
3. incline dumbell press 4 sets 10-15 reps
4. skull crushes 4 sets 10-15 reps
5. bench dip machine 4 sets 10-15 reps
6. rope cable pressdowns 4 sets 10-15 reps
monday evening 1 hour run

tuesday: back & biceps
1. seated hammer lat machine ( i think its called ) 4 sets 10-15 reps
2. lat pull ups 4 sets 10-15 reps (with a spot)
3. seated cable row 4 sets 10-15 reps
4. lat pull downs 4 sets 10-15 reps
5. preacher arm curls 4 sets 10-15 reps
6. hammer curls 4 sets 10-15 reps

wednesday: shoulder & traps
1. single arm arny press 4 sets 10-15 reps
2. behind the neck barbell press 4 sets 10-15 reps
3. laterall raises 4 sets 10-15 reps
4. seated laterall raise machine 4 sets 10-15 reps
5. dumbell shrugs 4 sets 10-15 reps
6. cable shrugs 4 sets 10-15 reps
wednesday evening 1 hour run

thursday: legs
1. hack squat machine ( i think its the name) 4 sets 10-15 reps
2. leg press 4 sets 10-15 reps
3. calf raises 4 sets 10-15 reps
4. quad raises 4 sets 10-15 reps

friday: tricep & bicep & forearms
tricep
1. bench dip machine 4 sets 8-10 reps
2. dumbell skull crushes 4 sets 8-10 reps
3. single arm cable pressdown 4 sets 8-10 reps
bicep
1. dumbell curls 4 sets 8-10 reps
2. 21s close grip barbell curl 4 sets 8-10 reps
3. single arm cable curls 4 sets 8-10 reps
forearms
1. forearm wrist curls (dumbell) 4 sets 8-10 reps
2. forearm wrist revers curls ( barbell) 8-10 reps
friday eveing 1 hour run

i do abs every other day. my goal is to drop bodyfat as i am on a new strict diet plan, but also maintain and add lean muscle. what do you guys think ??

[Gaspari1255]

im working out 5 days a week split muscle groups and i train mid morning.
monday: chest & triceps
1. incline bench press 4 sets, pyramid from 12-6 reps
2. cable crossovers 4 sets 10-15 reps
3. incline dumbell press 4 sets 10-15 reps
4. skull crushes 4 sets 10-15 reps
5. bench dip machine 4 sets 10-15 reps
6. rope cable pressdowns 4 sets 10-15 reps
monday evening 1 hour run

Get rid of the two incline presses here. Stick to one (BB or DB) and rotate each week. Also, throw in some Decline BB or flat bench as your second exersize and save the cable cross overs for your last chest exersize. Tricep routine looks ok to me.t

tuesday: back & biceps
1. seated hammer lat machine ( i think its called ) 4 sets 10-15 reps
2. lat pull ups 4 sets 10-15 reps (with a spot)
3. seated cable row 4 sets 10-15 reps
4. lat pull downs 4 sets 10-15 reps
5. preacher arm curls 4 sets 10-15 reps
6. hammer curls 4 sets 10-15 reps

Too much lat/width work here and not enough exersizes geared to overall thickness. Start off with Deads of rack deads, pick two lat exersizes (Lat pull down and hammer strength lats) and finish off with a thickness exersize (cable row could work--but I'd rather see you throw in a t-bar or some two arm DB rows).

wednesday: shoulder & traps
1. single arm arny press 4 sets 10-15 reps
2. behind the neck barbell press 4 sets 10-15 reps
3. laterall raises 4 sets 10-15 reps
4. seated laterall raise machine 4 sets 10-15 reps
5. dumbell shrugs 4 sets 10-15 reps
6. cable shrugs 4 sets 10-15 reps
wednesday evening 1 hour run

Stick to seated BB military, standing BB military, or seated DB shoulder press. I don't see a need to have Arnold presses in here. Ditch the cable shrugs for traps. Everything else looks ok. I like how you have two exersizes targeting the medial delt head, instead of having a front delt isolation in there. Front delts get nailed through chest day, no reason to touch them again directly.

thursday: legs
1. hack squat machine ( i think its the name) 4 sets 10-15 reps
2. leg press 4 sets 10-15 reps
3. calf raises 4 sets 10-15 reps
4. quad raises 4 sets 10-15 reps
Very similar to my leg routine. You may want to go heavier on the hack squats because its portraying your compound movement, Try 6-8 reps and keep the rest high reps.

friday: tricep & bicep & forearms
tricep
1. bench dip machine 4 sets 8-10 reps
2. dumbell skull crushes 4 sets 8-10 reps
3. single arm cable pressdown 4 sets 8-10 reps
bicep
1. dumbell curls 4 sets 8-10 reps
2. 21s close grip barbell curl 4 sets 8-10 reps
3. single arm cable curls 4 sets 8-10 reps
forearms
1. forearm wrist curls (dumbell) 4 sets 8-10 reps
2. forearm wrist revers curls ( barbell) 8-10 reps
friday eveing 1 hour run

Get rid of the bench dip machine, you're already using the same exersize on monday. Throw in weighted dips or a reverse grip bench on the smith. Ditch the bicep cable curls, not going to ge much out of them. Change the 21's to straight BB curls for sets of 8-10. Also, you may want to change the DB curls to seated incline curls to give it some variety. And just choose one exersize for forearms. They get worked out severely through back and bi related stuff, no reason to over kill them

i do abs every other day. my goal is to drop bodyfat as i am on a new strict diet plan, but also maintain and add lean muscle. what do you guys think ??

Thats my advice and what has worked well for me. Everyone is different. Listen to your body and use trial and error. Good luck buddy.

[hillbill78]

cheers

[InfiniteMuscle]

I agree with Bronzer, great advice. Let me just add a couple things on top of what he has said though.

On your Chest/Tri day you could probably even take out one of your tri exercises as they will be well worked from chest and 2 other tri movements.

On your Back/Bi day, hes right, way to much lat work. Its ok to start with a Lat movement, but work in some deadlifts in your routine. Also I am a big fan of BB rows, Tbar rows, and DB rows for thickness. Keep those at the beginning of your workout. Good bicep work.

On your Shoulder/Trap day, like bronzer i stick to 1 main heavy exercise like BB military or DB military. No reason to do standing lateral raises then seated. I usually do one or the other alternating each week. Front delts do get worked pretty good on chest days, however I personally like to get a few sets of DB front raises. Make sure you hit your rear delts. These get neglected far to often.

Leg day - Similar to mine as well. Go heavy on the squats with good form. Personally I would move the calf raises to the very end though.

Arm day - I know you wont some huge biceps, but be careful to not over train your arms. You are killing them on chest day, back day, and shoulder day.