"Where am I going wrong" and "What can I do to improve it"?

[Bulldog_Nun]

I posted this a couple of days ago, but don't think I explained myself very well?!!

I had a few comments saying it wasn't great but if it worked then carry on, but what I meant to say was "Where am I going wrong" and "What can I do to improve it"?

I'm injured at the moment, but my workout is normally as follows:

I do 30 minutes of low-medium cardio (Treadmill or eliptical trainer) before breakfast, anywhere between 3 and 5 times a week, depending on how tired or sore I am?!!

My gym routine is as follows:

DAY ONE - BACK, BICEPS & CALVES
===============================
Bent Over Barbell Row 4 x 12
Bent Over Two-Arm Long Bar Row 3 x 12
Bent Over Two-Dumbbell Row 3 x 10
Close-Grip EZ Bar Curl 3 x 21 (7 LOW, 7 HIGH, 7 FULL)
Standing One-Arm Dumbbell Curl Over Incline Bench 3 x 10
Alternate Hammer Curl 3 x 10
Barbell Seated Calf Raise 4 x 20
Standing Barbell Calf Raise 4 x 20
DAY TWO - LEGS
==============
Barbell Full Squat 5 x 12
Barbell Hack Squat 3 x 12
Barbell Lunge 3 x 18
Lying Leg Curls 6 x 10
Standing Leg Curl 3 x 10

DAY THREE - SHOULDERS & CORE
============================
Barbel l Incline Bench Press 3 x 12
Seated Side Lateral Raise x 15*
Seated Dumbbell Press x 15*
* DO 3 SETS, ALTERNATING THE 2 EXERISES
Standing Front Barbell Raise Over Head 3 x 10
Upright Barbell Row 3 x 10
Back Flyes 3 x 15
Bent Over Two-Dumbbell Row 5 x 12
Barbell Shrug Behind The Back 5 x 12
Crunches**
Seated Barbell Twist**
Reverse Crunch**
**REPEAT THESE TO FAIL THEN REPEAT SET.

DAY FOUR - CHEST, TRICEPS & CALVES
================================= =
Dumbbell Bench Press 4 x 14
Incline Dumbbell Press 4 x 14
Decline Dumbbell Bench Press 4 x 14
Triceps Pushdown - Rope Attachment 3 x 14
Decline Close Grip Bench To Skull Crusher 4 x 25
Dips - Triceps Version 3 x 12
Barbell Seated Calf Raise 4 x 20
Standing Barbell Calf Raise 4 x 20

DAY FIVE - BACK & ARMS
======================
Wide-Grip Lat Pulldown 4 x 15
Narrow Grip Seated Cable Rows 4 x 10
Wide Grip Seated Cable Rows 3 x 10
Bent Over Barbell Row 3 x 12
Standing One-Arm Dumbbell Curl Over Incline Bench 3 x 14
Close-Grip EZ Bar Curl 3 x 21 (7 LOW, 7 HIGH, 7 FULL)
Alternate Hammer Curl 3 x 12

I fully admit that I'm wrecked after my workouts (Which take between 90 and 120 minutes each)!!

Let me know what you think - is it too much? Too little? a waste of time even?!!

All help on the last post was really appreciated and all help on this one is gratefully received guys!!

[patleb940]

Way too much stuff. Cut it down at LEAST by half. You don't need to hit the muscles from every angles possible. Just focus on getting stronger on the basic compound lifts and put in a FEW isolation exercises.

[Dlau]

you concept is good but your execution is horrible. 50% less volume/exercises and time.

since your doing more then one muscle group a day heres what I suggest;

3-4 exercises for larger muscle - back - chest - legs - shoulders (aim for free weight compounds)
2-3 for small muscle groups - calves - bi's - tris- fore arms etc.
Time spent aim for 35-50 mins (not including cardio)
Sleep more, rest more, EAT more.

In terms of rest, with that type of split aim for 3-4 days of rest a week, I doo a similar split and I go 2 days on 1 day off and repeat.