My workout

[gettingthere]

Hi, havent been on here in a while and just wondered could you guys critique and help my workout routine?
Didnt train really at all over the xmas and just getting back into it, look for good size and strength..

Monday - Chest and bi's
Flat Bench press 3 sets 6-10
Dumbell incline 3 6-10
PecDeck 3 6-10

Straight bar (same reps)
Dumbell curl into body
seated dumbells

Wednesday - Back and tri's
Seated row 3 sets 6-10
Seated pull down behind neck (sorry dont rmember name)
Pull down in front of head

skull crushers 3 6-10
cable push down
rope pull down

friday - Shoulders and maybe bi's
havent really found a great shoulder routine so if anyone could suggest 1 because mine isnt worh posting.

Sunday - Legs


Thanks for any reply's

[ranging1]

good shoulder routine

2 sets dumbell shoulder press
2 sets barbell shoulder press to chest
3 dropsets upright rows
2 sets side lateral raises
4 sets barbell shrugs

for your back day throw in 3 sets machine cable rows (sing a lat pull down bar with a wide grip) itll hit ur rear delts nicely so u dont need to train them on shoulder day

also for your back day i see ALOT opf machine work and no free weight work? i ersonaly would substutute all your machine work for free weight exercises

e.g seated rows, replace with t bar bent over rows
replace pull downs, with weighted pull ups

on your tricep day id get rid of cable push down, and do dips or bench dips instead

also train ur biceps only once a week, if you train your chest once a week and it takes that long to recover, then why would u train ur biceps twice a week with double the volume you use for chest (which is a much bigger muscle group)?

training more often doesnt mean more gains, let your arms rest