Please Gimme Some Feedback On My Routine

[MrPerfect]

Background: I weigh about 220 right now and max. bench around 270. All my muscle groups are about the same strength proportionately except back (which is really strong) and my arms (which lag a bit). I am down from 332 and my max was around 340. So, after cutting all this way I am trying to build back my strength.

Heres The Routine ... Flame away .. I wanna know all the flaws.

Monday - Chest

Warm up - 2 sets of pushups, 20 each set
Work Sets
Flat Bench - 3 sets, 8-12, 6-10, 4-8
Incline Bench - 3 Sets, 8-12, 6-10, 4-8
Decline Dumbells - 3 Sets, 8-12, 6-10, 4-8
Dumbell Flys - 3 Sets, 10 - 15


Tuesday - Back

Warm up - 1 Set Lat Pulldowns, 10 (Real light)
1 Set Cable Rows, 10 (Light)
Work Sets
T-Bar - 3 Sets Wide Grip, 6-10, 6-10, 4-8
3 Sets Narrow Grip, 6-10, 6-10, 4-8
Cable Rows - 3 Sets, 6-10, 6-10, 4-8
Lat Pulldowns - 3 Sets, 8-12, 6-10, 6-10
Extensions - 3 Sets, 15-20


Wednesday - Legs

Warm up - 5 minute Light Jog
Work Sets
Squats - 4 Sets, 8-12, 6-10, 6-10, 4-8
Lunges - 3 Sets, 10-15 (1=Movement by both legs)
Hamstring Curls - 3 Sets, 8-12
Calves - 3 Sets 25-30


Thursday - Shoulders

Warm up - Pushups - 2 Sets, 20
Work Sets
Seated Military Press - 3 Sets, 8-12, 6-10, 4-8
Seated Dumbell Press - 3 Sets, 6-10, 6-10, 4-8
Shrugs - 3 Sets, 10-12, 6-10, 6-10
Front Lat. Raises - 3 Sets, 10-15
::Superset:: Side Lat. Raises, 10-15
Reverse Flys (Rear Delts.) - 3 Sets, 10-15


Friday - Arms

Warm up - Light Curls - 2 Sets, 10
Light Tri. Ext. - 2 Sets, 10
Work Sets
Barbell Curls - 3 Sets, 8-12, 6-10, 6-10
::Superset:: Skull Crushers - 3 Sets, 6-10, 6-10, 4-8
Hammer Curls - 3 Sets, 8-10 (each arm)
Preacher Curls (EZ Bar) - 3 Sets, 6-10
Close Grip Bench - 3 Sets, 6-10
::Superset:: Dips - 3 Sets, Failure
Wrist Curls - 3 Sets, 10-15
Reverse Wrist Curls - 3 Sets, 10-15

Saturday & Sunday - Rest & Recovery

Thanks guys (Tear it apart),

MP

[trimunex]

IMO .. there isn't really anything to tear apart.

It looks like a decent routine, and if it's working for you then I'd keep it. The only thing I see is that you could throw in just a few extra working sets on Legs day.

9

[MrPerfect]

If I throw in some extra sets what muscle should I work more? Quads, hams? And what lift do you think would be the best addition? Something like front squats, hack squats, hip sled maybe?

[trimunex]

You could add another 3-4 sets. Maybe think about rotating in some Leg presses, Hack squats, or Leg Extensions.

9

[MrPerfect]

Damn it I knew it looked a bit short. I did forget Extensions in there. Thanks Trimunex . Aside from that, i'm glad i'm not missing anything major. Anyone else got 2 cents? I think i hit all muscles pretty balanced but I just wanted to know what the more experienced thought. I have a good 4 years experience but another view is always helpful.