How does this routine look?

**Tommy Gunn** · 04-20-2009, 09:26 PM

How does this routine look?

Mon.

1. Seated cable rows 12,10,8 (usually add 10 lbs. every set)
2. One arm rear delt dumbbell rows (as seen here: http://www.exrx.net/WeightExercises/...arDeltRow.html )12,10,8 (usually add 5 lbs. every set)
3. Close grip lat pulldowns 12,10,8 (usually add 10 lbs. every set)
4. Wide grip lat pulldowns to the front 12,10,8 (usually add 10 lbs. every set)
5. Rear dumbbell lateral raises (as seen here: http://www.exrx.net/WeightExercises/...eralRaise.html ) 12,10,8 (usually add 5 lbs. every set)
6. Lying dumbbell external rotations 3x12 (keep the same weight each set)
7. Seated dumbbell curls 12,10,8 (usually add 5 lbs. every set)

Tues.

30 minutes of cardio including: Walk for 5 minutes at 3.5 mph on a 0 incline, than run for 20 minutes at 7.5 mph on a 0 incline, than walk for 5 minutes at 3.5 mph on a 0 incline

Day 2 Weds.

1. Squats 12,10,8 (usually add 10 lbs. every set)
2. Leg extensions 12,10,8 (usually add 10 lbs. every set)
3. Lying leg curls 12,10,8 (usually add 10 lbs. every set)
4. Standing calve raises 12,10,8 (usually add 5 lbs. every set)
5. Ab crunch machine 12,10,8 (usually add 5 lbs. every set)
6. 4 way neck machine 12,10,8 (usually add 5 lbs. every set)

Thurs.

30 minutes of cardio including: Walk for 5 minutes at 3.5 mph on a 0 incline, than run for 20 minutes at 7.5 mph on a 0 incline, than walk for 5 minutes at 3.5 mph on a 0 incline

Day 3 Fri.

1. Flat dumbbell bench press 12,10,8 (usually add 5 lbs. every set)
2. Incline dumbbell bench press 12,10,8 (usually add 5 lbs. every set)
3. Seated overhead dumbbell press 12,10,8 (usually add 5 lbs. every set)
4. Seated dumbbell lateral raises 12,10,8 (usually add 5 lbs. every set)
5. Tricep pushdowns 12,10,8 (usually add 10 lbs. every set)
6. Seated dumbbell shrugs (with straps when needed) 12,10,8 (usually add 5 lbs. every set) (Can also be done on Day 1)
7. Lying dumbbell external rotations 3x12 (keep the same weight each set)

Sat.

30 minutes of cardio including: Walk for 5 minutes at 3.5 mph on a 0 incline, than run for 20 minutes at 7.5 mph on a 0 incline, than walk for 5 minutes at 3.5 mph on a 0 incline

Sun.

OFF

A few questions:

1. How does this routine look? How do the exercises, sets, and reps look?

2. For variety can I sometimes switch it up and do upright external rotations using a shoulder horn (as seen here: http://www.exercisecertification.com...ulderhorn.html ) instead of lying dumbbell external rotations? Are upright external rotations good for working the infraspinatus and teres minor?

3. Should I add hammer curls and dumbbell front raises to the mix or are they not necessary?