new training programme.. what you think please comment

[tcook]

one body part a day and goes:

monday: chest
1.flat dumbell press 3 sets 8-12 reps
2. dumbell flies 3 sets 8-12 reps (slight incline)
3. incline dumbell press 3 sets 8-12 reps
4. cable crossovers 3 sets 8-12 reps
5. dips 3 sets as many reps till failier

tuesday: back
1. lat pull ups 3 sets 8-12 reps
2. seated cable row 3 sets 8-12 reps
3. lat pull downs 3 sets 8-12 reps
4. bentover barbell rows 3 sets 8-12 reps
5. T-bar rows 3 sets 8-12 reps
6. close grip pull ups 3 sets 8-12 reps

wednesday: legs
1. leg press 4 sets 8-12 reps
2. leg extensions 4 sets 8-12 reps
3. calf raises 4 sets 12 reps


thursday: shoulders & traps
1. military dumbell press 3 sets 8-12 reps
2. dumbell laterall raises 3 sets 8-12 reps
3. behind the neck smith barbell press 3 sets 8-12 reps
4. cable leterall raises 3 sets 8-12 reps
5. rear shoulder dumbell raises 3 sets 8-12 reps
7. dumbell shrugs 3 sets 8-12 reps
8. barbell shrugs 3 sets 8-12 reps

friday: arms
Tricep
1. close grip bench press 3 sets 8-12 reps
2. skull crushes 3 sets 8-12 reps
3. cable rope pressdowns 3 sets 8-12 reps
4. dips 3 sets reps until failier
Bicep
1. barbell curls 3 sets 8-12 reps
2. seated hammer curls 3 sets 8-12 reps
3. close grip 21's 3 sets 21 reps
forearms
1.barbell wrist curls 4 sets 8-12 reps

my training sessions never last longer than 1 hour, do you think i should maybe do 4 sets instead of 3 ?? please comment on the programme if you think you could improve it, also after every sessiong i do 7 minutes very high intensity running on the treadmill. goal is to add muscle

thanks alot

[lifter65]

look how much upperbody your doing to lower body, come on man

[Christopher_UK]

Looks good to me, but I've never been a fan of doing arms on their own...I usually only do between 2-3 exercises for biceps and triceps and I prefer to do chest/biceps and delts/tri's...I do the Dorian Yates routine, 4 day split, 2 days on, 1 day off, 2 days on, one day off.

I just dont think its worth while travelling all the way to the gym and just training arms on their own.

Also I usually train calves 2-3 days a week too.

EDIT: Your missing two of the best exercises, squats & deadlifts, you should defo be doing them if you want the best results.

[tcook]

okay cheers
sounds dumb but i quite like the look of being more of an upper body person, obv i dont want skinny legs but their the part im least interested in training as my transport is my legs too. do you think i should up it to 4 sets instead of 3 ??
thanks