My routine. Need adjustments?

[HappyHobo]

What im shooting for is for is actual strength...
and not just looks.
My routine is this:

Back and chest
1a) Seat rows- 3x10

2b) Dbell bench press- 3x10

3a) Machine Pulldowns- 3x10

4b) Incline Dbell press- 3x10

Legs
1a) Squats- 3x10

2b) Lunges- 3x10

3a) Deadlifts- 3x10

4a) Leg curls- 3x10


Tri's and Bi's
1a) Lying tri extension- 3x10

2b) Zottman curls- 3x10

3a) Cable pushdowns- 3x10

4b) Hammer curls- 3x10


Shoulders
1a) Dbell shoulder press- 3x10

2b) Dbell lateral raises- 3x10

3a) Dbell rear lateral raise- 3x10

4b) Cable lateral raises- 3x10

What adjustments do i need to make to this routine to make it more efficient and effective.
I realize that everybody has different body sizes so if anybody has my kind of size and is going for strength let me know what routine works and what adjustments i could make to better mine.
i am 5'8 and i weight 140 with high metabolism.

 

[wheelin&dealin]

You don't need to do 9 sets of lateral raises. They aren't even necessary when strength training. Also, drop the isolation exercises like bicep curls and tri extensions. Those exercises are for flamers training for looks.

Do a search on compound exercises and base your routine around them. Squats, deadlifts, bench, rows, chin-ups, dips, military presses and good mornings are all good exercises to encorporate into your routine. Keep the reps in the 4 - 8 range.

 

[chim_chim]

Most of all, EAT. 5 meals a day at least.

Alot of people do tris/chest and bis/back together. You might want to try that.

I've personally had the best increases in strength doing a "pyramid" for my lifting sets. instead of 3 x 10, try 2 x 8 and then one set of 6ish reps.

You might want to replace some of your dbell stuff(flat bench, incline bench) with barbells. I get a lot better workout with a barbell because I can go heavier. Some people do fine with dumbells though, just use what works for you.

But the most important thing is to EAT and workout consistently.

 

[-k2]

read the guides at the top of the forum.

 

[Melder]

for strength you need higher sets and lower reps, so something like 5 sets of 4 to 6 reps and try to use as many compound moves as possible, ie instead of tricep extensions do dips or close grip bench press

 

[HappyHobo]

Dont we all look glorious

I have found a better routine, in fact, it is much better.

It is 4-6 reps (as what the last postman suggested), but with 3 sets. Anything above 3 is too many and it can work against your muscles you dont want to have more than 3 sets. for each exercise.

Rest time: 2-3 minutes
Total workout time: 30 minutes
Muscles per day: 1-2
Total sets per muscle group: 6-9; no less than 6 and no more than 9.
Train each muscle group every 5-7 days.

This routine is most effective when working for max strength and low bulk.