Hows this looking!

[Dbolaholic]

Ok this is my new routine. Let me know what u think and what i might need to change.

Monday-Chest
Flat bench - 4 sets of 8-10 reps
Incline bench/press/flys - 4 sets of 8-10 reps
Peck deck or flat flies - 3 sets of 8-10 reps
Decline dumbell press - 3 sets of 8-10 reps
Cable cross over - 3 sets of 8-10 reps

Tuesday - Back
1 arm bent over rows - 4 sets of 8-10 reps
Pull downs/ups - 4 sets of 8-10 reps
T-Bar rows - 4 sets of 8-10 reps
Machine rows - 4 sets of 8-10 reps
Calf raises - 4 sets of 8-10 reps

Wednesday - Legs
Squats - 4 sets of 8-10 reps
Butt to floor squats - 4 sets of 8-10 reps
Front leg extention - 4 sets of 8-10 reps
Stiff leg dead lift - 4 sets of 8-10 reps
Calf raises - 4 sets of 8-10 reps

Thursday - shoulders
Military /dumbell press - 4 sets of 8-10 reps
Reverse peck deck - 3 sets of 8-10 reps
Behind the head press - 3 sets of 8-10 reps
Front raises - 3 sets of 8-10 reps
Side raises - 3 sets of 8-10 reps
Smith machine Shrugs - 3 sets of 10-15 reps
Lateral raises - 3 sets of 8-10 reps

Friday - Arms

Bicept
Seated curls - 5 sets of 8-10 reps
EZ bar curls - 4 sets of 8-10 reps
Cable curl - 3 sets of 8-10 reps
1 arm concentration curls 3 sets of 8-10 reps

Tricept
EZ bar scull crushers
Or behind the head - 4 sets of 8-10 reps
Close grip bench press - 3 sets of 8-10 reps
Push downs - 3 sets of 8-10 reps
Dips - 3 sets of 8-10 reps

Sat - Off
Sun - off

[DevilsDeity]

what are your goals ? cut, strength , bulk?

[Jenna]

I would switch your Wednesday calf's to Thursday, giving them a one day rest... Also, I would add leg curls for additional hamstring work on leg day. And, it seems to me that you're doing quite a bit on shoulder day... I would skip one of the lateral exericises.........

[Dbolaholic]

Yea i moved my calfs to thurs. I didnt mean to put them there i wasnt thinking. And yea i am looking for mainly bulk and strength.
thanks for the help.
Dbol

[DevilsDeity]

for bulk you want 4-6 reps , 8-10reps for strength and rest which would should be a 3 day a week workout , like Mon, Wed, Fri..

for bulking or strength its best to stick to basic exercises
chest id cut out Cable cross over - 3 sets of 8-10 reps
back -stick w/ bent over rows, pull downs,low rows and chin-ups
legs - squats , leg curls , dead lifts
shoulders- military presses, shrugs, maybe up right rows
bi's- straight bar curls and some kinda dumbell curls
tri's- scull crushers , push downs, and close grip bench

theres a lot of good 3 day work outs posted
like chest-tri's
back-bi's
legs-shoulders
you going 5 days a week and doing alot of exercises
throw some cardio in there and you would have a nice cutting workout
hope this helped

[Dbolaholic]

Yes this is helping! thank you very much for your tips. the more i learn the better, and thats why i am here. Anyone else with any tips?