Critique my workout for lean muscle

[Apec]

I have my diet in formidable shape, but looking for tips with workout. Here goes. Please keep in mind I am starting a test winny cycle and lookng to harden up for summer. I do not only want to gain mass, so sets of 12-15

4x a week lift 4x week 25-30 mins cardio

Day 1
Flat bench 3 set 12
Incline bench 2 set 15
Decline bench 2 set 15
Incline fly cord 2 set 12
Decline fly cord 2 set 12
Flat fly cord. 2 set 12

Day 2 back
Pullup 3 set 12
Lat pulldown 3 set 12
Low row 2 set 12

Day 3
Shoulder press bar 3 set 12
Shoulder raise 3 set 12
Bus driver 2 set asmany can get wit 35lbs
Shoulder stainding raise (not sure what it's called, not shrugs) 2 set 12
Reverse cord fly 1 set 20 burnout.

Day 4
Standing curl 3 set 12
Reverse tricep ext 3 set 12
Tricep ext rope 3 set 12
EZ curl 2 set 10
Dips 2 set as much can do at end of workout

I mix legs in once a week. As well as 2x a week abs. Those 4 days are not always exazt. I will mix chest and back together and sometimes shoulder and arm for some change.

I have been getting great gains naturally but I know there is always more out there. Thanks fellas

[j4ever41]

what are your workout days? mon,tues,thrus fri?

[Apec]

Tues wend Thursday, sat or Sunday

[marseea1]

add in another exercise or two for your back. Do some good mornings or something for lower back also

[british bulldog 1]

your sets are too low

[Apec]

good idea about lower back. I know I really should. But I dont have the option of working out in morning. I'm at work by 7, and opposite of gym.

What do you mean too low sets?

[stangmatt06]

They mean for you to bump up to 4 sets.. instead of having 1-2 sets like you show in a couple of your exercises.

[FireGuy]

You "mix in legs once a week" Sounds to me like you probably miss them as many times as you hit them and when you do I am betting it is with a lot less intensity as the upper body stuff.

[FireGuy]

add in another exercise or two for your back. Do some good mornings or something for lower back also

I wouldnt do a good morning if you paid me. Worst exercise ever invented for your lower back. Plenty of supported machines to work your lumbar. Deadlifts or squats are also great lumbar exercises without nearly as much risk.

[AdamGH]

Working your lower back isn't necessary imo. It get hits plenty with everything you do for your back imo. I don't like to toy around and stress my lower back out. Its game over if you injure it.

[AdamGH]

You need to do your legs. Its pretty funny sight seeing all these big dudes on juice with skinny legs. It doesnt look right at all.