Critique my workout please

[Coolhand5599]

ARMS

seated curls 3x8-10
v-bar pushdown 3x8-12
EZ bar curl 3x8-12
Straigh bar pushdown 3x8-12
Rope curl on cable machine 3x8-12
hammer curl 2x20
Abbs

CHEST
Dumbell press 3x8-12
bench 3x8-12
Dumbell incline 3x8-12
Incline bench 3x8-12
Machine fly 3x8-12
Cable Fly 3x8-12
Abbs

BACK
Seated Row 3x8-12
Lat pulldown wide 3x8-12
1 Arm row 3x8-12
close grip pulldown 3x8-12
smith shrug 3x8-12
Dumbell shrug 3x8-12
abbs

SHOULDERS
I have a bad shoulder so I do alot of lt wt cable.
External rotation 3x 10
Internal rotation3x10
front raise cable 4x10
Lateral raise cable 4x 10
Dumbell shrugs 3x15
EZ bar upright row 3x 8-12
Wrist curl 3x8-12
finger squeez 3x8-12
wrist raise 3x8-12
forearm roll up 6 sets
Reverse curl 3x8-12

LEGS
Bad knee so I stay away from squats.
Seated leg press 3x8-12
calf raise ( body wt) 3x20
EZ bar front squat 3x8-12
incline sled 3x8-12
Abbs

Please give any suguestions

[Times Roman]

looks like a lot
why abs so many times?
how long per day does this take you?
I see a lot of duplicate ancillary routines, like forearm roll up and reverse curl.
Personally, i think i'd stream line and focus on the majors after only 4 months back, instead of trying to do everything all at once.

just my .02

[Coolhand5599]

looks like a lot
why abs so many times?
how long per day does this take you?
I see a lot of duplicate ancillary routines, like forearm roll up and reverse curl.
Personally, i think i'd stream line and focus on the majors after only 4 months back, instead of trying to do everything all at once.

just my .02

I was told you can't overwork your abbs. It usually takes 30 to 45 minutes. Shoulder day is the longest. I follow up every workout with 40 min of cardio. Could you give some suggestions on the stream line

[ironbeck]

What r your stats and goals?

[MickeyKnox]

What r your stats and goals?

this ^^

and yeah that's a lot of exercises bro. and more importantly, whats your training split with that many exercises?

[Coolhand5599]

41 yo 5'9" 195 lbs 19% bf.. Goal just to look good enough that my wife can't keep her hands off me I have a very unbalanced body. My chest, back and shoulders look fine I maintained pretty well for 20 years. But my arms look like spong bobs. My forearms are real small, getting bigger. I really want to balance out and get a bit bigger.

[aportinastorm]

Certain days, shoulders in particular looks a bit overkill. id agree that streamlining it a bit would be a good idea. also abs could be cut out on a few of these day, find a good hard ab routine and do that once, twice a week and mix it up. doing crunches everynight isnt going to get you the results you want and will eventually turn into more of a cardio exercise than anything. if your doing them right they can hurt as much the next day as any muscle group and you wont be up for doing them everyday.
Cer

[Coolhand5599]

Thank you all, can you explain what you mean by streamline? Possiblely some suggestions

[gmantheman]

Also your chest workout may suffer since you hit tris the day before. Many chest movements already involve tris so you are working tris twice in a row. This is just one suggestion that would streamline your workout. I will just list the exercises and you can do sets and reps as you see fit.
Day 1 Shoulders/arms
OHP barbell or dumbbell press
lateral raises
rear delt flys or face pulls
A1) barbel curls
A2) lying tricep ext
B1) incline curls
B2) overhead rope ext

Day 2 legs
Squats
leg press
lunges or step ups
romanian deadlift
calf work

Day 3 Rest

Day 4 Chest
Incline dumbbell press
Flat barbell or dumbbell press
decline press or dips

Day 5 back
Deadlift
Chins/pullups or pulldowns
1 arm rows or chest supported rows
close grip pull downs
shrugs

Day 6 and 7 rest I would work abs maybe 2x per. week.

[Coolhand5599]

Also your chest workout may suffer since you hit tris the day before. Many chest movements already involve tris so you are working tris twice in a row. This is just one suggestion that would streamline your workout. I will just list the exercises and you can do sets and reps as you see fit.
Day 1 Shoulders/arms
OHP barbell or dumbbell press
lateral raises
rear delt flys or face pulls
A1) barbel curls
A2) lying tricep ext
B1) incline curls
B2) overhead rope ext

Day 2 legs
Squats
leg press
lunges or step ups
romanian deadlift
calf work

Day 3 Rest

Day 4 Chest
Incline dumbbell press
Flat barbell or dumbbell press
decline press or dips

Day 5 back
Deadlift
Chins/pullups or pulldowns
1 arm rows or chest supported rows
close grip pull downs
shrugs

Day 6 and 7 rest I would work abs maybe 2x per. week.

Thank you

[Coolhand5599]

Could someone explain what it means to streamline?

[gmantheman]

Could someone explain what it means to streamline?

To take out unnecessary sets, exercises or both. For example you don't need to do both incline barbell and incline dumbbell on the same day.