Critique my workout

[siddy101]

Hey can someone have a look at this and give me some feedback. It's a 3 day fullbody have been on for 6 months and reckon I could have gotten better gains.
Workout is completed in about 1 - 1.5 hours.

1

Squat - 4X10
Leg extention 4X10
Bicept curl 2X12 , preacher curl 2X10
Bench press 4X8(2)4X10(2)
chest-ins(don't know what they are actually called, but you bring the handles in to meet in the middle in front of you 4X10
Deadlift - 5
A few situps and a little jog to wrap it all up.

2

Squat 4X10
Leg extention 4X10
Military press 2X10, 2X8
Bicept curl 2X12, preacher curl 2X10
Rows 3X8
once again situps and jog

Have been doing this for quite some time, gains are okay but I think i could do better, had a split reccomended to me but yeah still not sure.
What do you guys think?

[Machdiesel]

http://forums.steroid.com/showthread.php?t=321554

[perfectbeast2001]

Looks awful to me. You would be training each major muscle group 3 times a week. Unless you have the genetics of ronnie coleman then your body is going to struggle. There is simply not enough recovery time....

[siddy101]

thanks guys

[siddy101]

Could I maybe split it up into a 4 day routine or somthing?

[perfectbeast2001]

sure just make a new split. like - mon chesr and tris, tues back and bis, weds off, thurs legs, friday shoulders, weekend off.

[siddy101]

thanks mate you've been a good help, btw I just had a quick look at your split on your log, would it be okay for intermediate bulking or have you just customized it for shaping and tweeking muscles. Thanks again siddy

[green22]

I think full body work out is stupid if you in the gym 3x a week. There are way better options.
one would be Chest, shoulders, tris,
Back and bis
legs.

3 days and you hit the whole body. and there are many other options too