Critique my workout, please.

[Trippensee]

Alright so I'm going to post my workout that I do for the week. My diet is not strict but I don't eat shit. I just can't eat the same thing over again or have a schedule so I just make sure I'm eating healthy and quantity.

I just finished the List but I thought I'd give some backround before I get asked about 20 times.
Stats:
6'2
19 y.o.
208lbs

I'm really looking for the V look to widen my back and put on a lot of mass. I need help for everything actually, especially Legs, Abs, and Back. I have read a lot and am looking personal experiences and people willing to I guess take me under their wing. I'm very dedicated and started serious lifting in Oct.08' weighing 180 with a max bench of 165... so I have made some progress.(now 208 with 250 max)

Monday:
Chest

• Bench Press (250lb max as of Today)
  -205x10
  -210x10
  -215x10
• Incline DB Fly
  -50lbx10, 55lbx10, 60lbx8
• Cables Pull Down (not sure of name)
  - "6"x 10 x 3 sets
• Cables Pulled Up (not sure of name)
  - "5"x 10 x 3 sets
  - *Super set 10 Pushups each set

Tuesday:
Bi/Tri(Start Tris then Bis)

• SkullCrushers
  -80lb x 10 x 3 sets
• One Arm Tricep Extension Overhead
  -30lb x 10 x 3 sets
• Rope Pulldowns
  - 40lb x 10 x 3 sets
• Tricep Pushdown Machine
  - "13" x 10 x 3 sets
  
• Concentration Curl
  -35lb x10 x3sets
• Flat Barbell Wide Grip Curl
  -70lb x 10 x 3sets
• Preacher DB Curl
  -35lb x 10 x 3sets
• Hammer Curls
  -25lb x 10 x3sets

Wednesday:
Shoulder/ Traps(I know Traps are part of the back)

• Military Press
  -60lb x 10 x3sets
• Shoulder Press Machine
  -160lbx 10 x 3sets
• Shoulder Flys
  -25lb x 10 x3sets
  
• Barbell Shrugs
  -225lbx 10 x 3sets
• DB Shrugs
  -65lb x 10x 3sets

Thursday:
Back (really need help with back and Legs)

• Wide Grip Pullup (the machine that helps you)
  -55lbs off x 10 x 3sets
• Seated Machine Row
  -90lb each sidex 10x 3sets
• Lat Pulldown
  -90lb each side x 10x 3sets
• Cable Rows
  -115lb x 10 x 3sets

Friday: (first time I've done legs, for some reason I didn't do them.)
Legs/Abs

• V Press
  -90lb/115lb/125lbx10reps
• Calf Raises
  -120lb x 10x3sets
• Leg Extension
  -115x10x3sets
• Leg Curl? (Hamstrings)
  -100x10x3sets
  
• Hanging Leg Lifts
  -3 sets to failure

[Stephen73ta]

I'd definitely add incline barbell to your workout and like every 3rd or 4th workout switch to dumbells. i'd also add some parallel bar dips 3x10.

On back day add some t-bar rows and do more pull-ups. do like 3x10 wide grip and 3x10 close grip. that will get your back huge, i wouldn't do 6 sets of pull ups in a row though! split it up 3 sets at the beginning and 3 at the end. i know you wont be able to complete all those sets at first but work till failure.

my back workout looks like this:
wide grip 3x10
close grip 3x10
t-bar rows 4x15,10,8,8
bent over barbell row 3x10,8,6
i also do deadlifts on back day 3x10

You need to really add some squats in there if you want to get big man. you don't want to be that guy in the gym who's huge up top but falls over when the wind blows!

my leg routine:
squats 6x20,15,10,8,6,6
Leg press 4x15,12,8,6
hack squats 3x10
leg curls 3x12,10,10
leg extentions 3x15
seated calves raises 4x15
standing calve raises 3x10


start off using lighter weight on squats and get your form right then gradually increase the weight. hope this helps!