Help with workout routine

[K.Shinedling]

Hello everybody. I already have a good workout routine, or at least that's what I think, I would just like to know if there's anything else I should add.

Workout is as follows:

Monday- Biceps, Triceps, Forearms
-Bicep Curls: 110 lbs, 125lbs, 140 lbs, 90 lbs
-Tricep extension: 160 lbs, 170lbs, 180 lbs
-Seated curls: 40 lbs, 45 lbs, 50 lbs, 60 lbs
-Tricep Dips: 215 lbs, 230 lbs, 245 lbs
-Reversed Bicep Curls: 40 lbs
-Overhead Tricep Extension: 120 lbs, 130 lbs, 140 lbs
-For forearms, I usually just do little curls with my wrist (I would love to hear some new forearm workouts)


Tuesday- Chest
-Flat Bench Press: 135 lbs, 185 lbs, 225 lbs
-Incline Bench Press (machine) 180 lbs, 195 lbs, 210 lbs
-Decline Bench Press (machine) 90 lbs, 140 lbs, 180 lbs
-Pec Flys (cable) 50 lbs, 60 lbs, 70 lbs
-Pec Flys (machine) 120 lbs, 130 lbs, 140 lbs
-Dumbbell Press 45 lbs


Wednesday- Back and Shoulders
-Seated Rows 135 lbs, 150 lbs, 165 lbs
-Wide Grip Pulldowns 100 lbs, 115 lbs, 130 lbs
-Shoulder press (machine) 140 lbs, 160 lbs, 180lbs
-Shoulder press (cable) 60 lbs, 70 lbs, 80 lbs
-Dumbbell shoulder press 50 lbs
-Lat raises 110 lbs, 120 lbs, 130 lbs
-Some workout that is like do crunches but you do it backwards while holding a plate of 25 lbs (sorry I don't know the name of it)
-Shrugs: 135 lbs, 185 lbs, 225 lbs
-Backward Pec Fly ( works the delts) 100 lbs, 115 lbs


Thursday- Arms again

Friday- Legs
-Squats (machine) 380 lbs, 390 lbs, 400 lbs
-Leg raises (machine) 115 lbs (45 reps) 130 lbs (45 reps)
-Calf Raises 165 (45 reps) 180 (45 reps)
-Leg press: Start at one plate each side and end at 7 plates each side
-Lunges (sometimes) 45 lb plate each hand

I would love to hear some new workout routines and any ideas of what you guys think. Thanks!

Age 20

Weight 190 lbs

Height 5'11

B/F 15%

[gmantheman]

Looks like too much arm work and your arms don't look like they will recover and it impedes your other body parts. On Monday you are hitting tris. On Tuesday you are hitting chest; that's a problem. Bench, inclines and declines all hit chest, shoulders and TRIS. You just worked tris the day before so your chest workout will suffer because your tris will fatigue before you chest gets hit and your tris will not recover because they are getting worked again. Same thing with back and bis. Pullups and rows work back as well as bis, yet your are working bis again the following day.

[K.Shinedling]

So how do you think I should refine it? And thank you for your input.

[gmantheman]

Here are few suggestions.
Upper/lower split Doing upper on Monday, Thursday; lower Tues, Fri and rest Wed, Sat and Sun. With this split don't waste time doing working a bodypart with similar exercises. For example don't do barbell rows and cable rows in the same workout. Here are some other splits.
Monday: Shoulders, bis, tris
Tues:Legs
Wed: Rest
Thurs: Chest
Fri: Back
Sat/Sun Rest
or
Mon Chest/bi
Tues legs
Wed rest
Thurs Shoulders/tris
Fri Back
Sat/Sun Rest
Abs and Cardio and be done any day(s)

[K.Shinedling]

That sounds good. Thank you for the advice! Oh, and do you know of any good forearm workouts? And since I'll be refining my workout, is it ok to do the same exercises?

[gmantheman]

Your welcome. Regarding forearms, I never train forearms directly as they will get hit indirectly with a lot of upperbody movements and deadlifts.