Critique My Routine Please

[TizZle]

First off im 72.5 inches tall and im around 155-157 pounds. I'm currently working out 4 days a week and just recently started working out again 5 weeks ago.

Monday and Wednesday:

Bicep Curls (45lb bar + some weight) 3 sets of 6-8
Triceps (behind head using both arms) 3 sets of 6-8
Shoulders (seated raising barbells forward to height of chest) 3 sets 6-8
Shrugs ( 45 lb bar + weights) 3 sets of 6-8
Bent over one arm barbell rows 3 sets 6-8
Forearms ( weight at end of rope method) do these till forearms can't do anymore

Tuesday and Thursday:

Incline bench(Tuesday only) Decline Bench(Thursday only) 3 sets of 6-8
Squat (free weight) 3 sets of 6-8
Flat Bench both days 3 sets of 6-8
Calves (using leg press machine) 3 sets of 30
Pull Downs 3 sets of 6-8

I Think I may need some exercises rearranged. I would like to keep the same exercises though and maybe incorporate 2-3 new exercises into my routine. Any helpful input is greatly appreciated. Thanks.

 

[EFFORT]

Your doing WAY too much to often. Remeber in weightlifting less is best. Follow this format (pm me if you want me to write you something custom)


Monday

Squat- 2x6, 1x20
Heavy Abs- 3x10



Wednesday

Decline Bench Press- 3x5
Flat Dumbbell Bench Press- 3x8
Skull Crushers- 3x10
Hammer Shoulder Press- 3x8




Friday

Pull ups or Lat Pull Down- 3x10
Cable Row- 2x6
Deadlift- 2x6, 1x15
Pull throughs- 2x15
Barbell Curl- 1x10

 

[TizZle]

Thanks for the response guys. I got to looking through diesel's bulking guide and i think im going to base my routine on the number of sets/reps he mentions in that guide. Also taking cell-tech (i know maybe wasted money but oh well) after my workouts and as soon as or close to when i wake up on off days.

Monday: Back/Shoulders Day
Deadlift 3 sets of 5-8
DB Shoulder Press: 3 sets of 5-8
Pull Downs: 3 sets of 5-8
DB Lateral Raises: 3 sets of 5-8
Bent Over DB Rows: 3 sets of 5-8
Shrugs: 4 sets of 5-8
This should be 9 sets of back, 6 sets of delts, and 4 sets of traps


Tuesday: Legs/abs/forearms
Squats: 3 sets of 5-8
Calves: 3 sets of 30
Leg Press: 3 sets of 5-8
Heavy Abs: 4 sets of 5-8
Leg Curls: 3 sets of 5-8
Forearms: 3x with weighted rope
This should be 9 sets of legs, 4 sets of abs, 3 sets of forearms, 3 sets of calves.

Thursday: Chest/abs/forearms/arms
Incline Bench: 4 sets of 5-8
Flat Bench: 4 sets of 5-8
2 hand overhead triceps: 3 sets of 5-8
Ez Bar Curls: 4 sets of 5-8
Heavy Abs: 4 sets of 5-8
Cable Press Downs: 3 sets of 5-8
Forearms: 3x with weighted rope
This should be 8 sets of bench, 6 sets of tris, 4 sets of bis, 4 sets of abs, and 3 sets of forearms

 

[Warboss Alex]

go with either what Espi or EFFORT said, both are good routines.

although for both I'd add another core exercise to squat day. (pullthroughs, ghrs, hypers, good mornings whatever, not heavy but not easy either).