Rate my weekly workout?

[Montana93]

I was hoping i could get some criticism of my workout so i can improve it, so just rate it from 1 being the worst workout ever to 5 being the best workout ever. And some tips on what i can do to improve it would be fantastic

Goals: Gain size and strength
Stats:
Age: 18
Weight: 125 lbs
Height: 5' 10"
Bf%: 5.1

Sunday: Rest

Monday:
Preacher Curls: 12, 10, 8, 6, 4, 2, 1 increasing weight every set.
Wide grip Curls: Sets: 3 Reps: 8
Dumbbell Curls: Sets: 3 Reps: 6 (heavy weight)
Not sure what its called but it works forearms and its a rope attached to a weight and you twist this thing and it brings it up and down... lol
Ab workout: (usually crunches hanging from a bar, or pikes/ planks)

Tuesday:
Bench - Reps: 12, 10, 8, 6, 4, 2, 1 increasing weight every set.
Dumbbell press - Sets: 3 Reps: 8
Tricep Extension - Sets: 3 Reps: 8
Incline Dumbbell Press: Sets: 3 Reps: 8
Arnold Press: Sets: 3 Reps: 8
Ab workout: (usually crunches hanging from a bar, or pikes/ planks)

Wednesday:Rest

Thursday:
Lat Pull Downs: Sets: 3 Reps: 8
Bent over Rows: Sets: 3 Reps: 8
Military Press: Sets: 3 Reps: 8
Dumbbell Shrug: Sets: 3 Reps: 8
Standing Dumbbell Upright Row: Sets: 3 Reps: 8
Ab workout: (usually crunches hanging from a bar, or pikes/ planks)

Friday:
Squat: Sets: 3 Reps: 8
Deadlift: Sets: 3 Res: 8
Let Extensions: Sets: 3 Reps: 8
Calf Raises: Sets: 3 Reps: 20
Lunges: Sets: 3 Reps: 8
Ab workout: (usually crunches hanging from a bar, or pikes/ planks)

Saturday: Cardio

[brad1986]

try hitting your biggest muscle groups in the begingin of the week and then end with smaller muscles like arms i.e you dont want sore biceps when training back or chest it willhinder your strength. To be honest with you if you are 125lbs at 5'10 you should be stpending your time in the diet section. Muscle is made in the kitchen

[Windex]

At 125 pounds your dangerously anorexic, especially at 5 10. You need to get to the diet section right now. Going to the gym will be a complete waste of time if you do not drill into your head good dieting concepts and learn how to eat properly to put on size. As per your actual routine, there are a few things you need to change:

(1) Remove cardio all together. Don't even think about it until your atleast 160ish pounds. You need to keep on all the weight you can

(2) Do abs only once a week. They are a muscle group just like any other and don't need to be trained more than 1-2 times a week.

(3) Look into strength training first. You need to be stronger before you can get bigger. Also, you really won't notice much of a change until you begin putting on weight in any case. With only 125 lbs to work with, no matter how many barbell curls you do you will not get bigger muscles without proper eating.

Aside from the above, your going to have to reflect on yourself and gauge it as you go. Once you get a good 6-8 months into training you will really start to see how your body best responds to different techniques/exercises/rep ranges/etc. If there was a one size fit training routine, everyone would be doing the exact same thing and only like 3-4 machines would exist. This is obvious not the case.

Again, the most important aspect you want to focus on is your diet. Outside of that, don't skip any workouts and maximize your intensity, don't be a chump. In addition, make every second of every rep of every set count. Finally, if your just getting into training I would invest into a personal trainer with ALOT of positive feedback. There are tons of crappy ones out there but finding a gem will be very beneficial. What you want out of this trainer is for him/her to be able to show you how to do the lifts properly. Doing improper lifts not only greatly increases your chance of injury but also prevents you from fatiguing muscles and all of a sudden half your back exercises your using your arms more than you should.

[lifter65]

windex definately gave some good info... but ill ad mine
only train 3 times a week, you cant spar to burn the cals, eat eat eat, drink tons of milk and eat till u can no more, when you train do full body, and keep the reps low on the first compound exercise, then after the first you can raise it but i would stick to 6-8 for the rest which should be compound also, you dont need ANY isolation exercises right now

[gmantheman]

I would do a full body 3 or even only 2 days per week. I would even do an abbreviated routine such as.

Monday
Squat – back or front 3×5
Bench press 3×5
Chins (preferably weighted) 3×8-10
Standing calf raises 2-3×10-12
Planks 2×60 second holds
Crunches 2×15

Thursday
Seated shoulder press or overhead BB press 3×5
Deadlift or Romanian deadlift 3x5
Dips (preferably weighted) 3×8-12
BB Curls 3 8-12

[Montana93]

ya i've been chillin in the diet section a lot lately and have been trying to pick up as many tips as possible, and have been eating a ton different than i have in the past, and trying to count my calories to make sure I'm getting as many as possible in the day. You guys have been great help