New three day Pool exercise routine. Any advice?

[Firedog86]

Here is an exercise pool workout I am planning on starting. What advice can anyone offer to make it better? With my schedule it will have to be 3-4 day routine.
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Schedule Work out every third day with cardio and ABS two days a week on an off day.


Workout #1 Chest/Triceps/Shoulders

Chest Pool #1
Exercise Sets Reps

Flat dumbbell presses 2 6-8
Decline dumbbell presses 2 6-8
Flat iso-lateral bench press machine 2 6-8

Chest Pool #2
Exercise Sets Reps

Barbell military presses 2 6-8
Arnold presses 2 6-8
Incline dumbbell presses 2 6-8

Chest Pool #3
Exercise Sets Reps

Pec-deck flies 2 8-10
Cable crossover flies 2 8-10
Dumbbell pullovers 2 8-10

Chest/Triceps Pool #4
Exercise Sets Reps

Dips 2 8-10
Close-grip bench press on flat bench 2 8-10
Military-style push-ups 2 Unlimted


Triceps Pool #1
Exercise Sets Reps

Skullcrushers 2 6-8
Standing barbell tricep presses 2 6-8
Cable tricep pushdowns (V-handle) 2 6-8

Triceps Pool #2
Exercise Sets Reps

One-arm dumbbell tricep extensions 3 8-10
Low cable tricep extensions 3 8-10
Kneeling cable tricep extensions 3 8-10

Triceps Pool #3
Exercise Sets Reps

Dumbbell kickbacks 2 10-12
Lying dumbbell tricep extensions 2 10-12
One-arm cable reverse pushdowns 2 10-12

EXERCISE Set #1 Set #2 Set #3
Chest Pool #1
Chest Pool #2
Chest Pool #3
Chest, Triceps Pool #4
Triceps Pool #1
Triceps Pool #2
Triceps Pool #3


Workout #2 Back/ Shoulder/Forearms/Abs

Back Pool #1
Exercise Sets Reps
Barbell Shrug 3 6-8
Cable Shrug 3 6-8
Dumbbell Shrug 3 6-8
Upright Row 3 6-8

Back Pool #2
Exercise Sets Reps
Close Grip Front Lat Pull Down 2 6-8
One-Arm Dumbbell Row 2 6-8
Strait arm pull downs 2 6-8
Under hand cable pull downs 2 6-8

Back Pool #3
Exercise Sets Reps
Seated Cable Rows 2 8-10
Wide grip lat pull down 2 8-10
Wide grip lat pull down behind neck 2 8-10
Bent Over Two-Arm Long Bar Row 2 8-10

Biceps Pool #1
Exercise Sets Reps
Alternate Hammer Curl 3 8-10
Barbell Curl 3 8-10
Barbell Curls Lying Against An Incline 3 8-10
Cable Hammer Curls - Rope Attachment 3 8-10

Biceps Pool #2
Exercise Sets Reps
Close-Grip EZ Bar Curl 3 8-10
Close-Grip Standing Barbell Curl 3 8-10
Concentration Curls 3 8-10
Drag Curl 3 8-10

Forearms Pool #1
Exercise Sets Reps
Palms-Up Dumbbell Wrist Curl Over A Bench 3 8-10
Palms-Up Barbell Wrist Curl Over A Bench 3 8-10
Palms-Up Dumbbell Wrist Curl Over A Bench 3 8-10
Wrist Roller 3 8-10

Shoulder Pool #1
Exercise Sets Reps
Barbell military presses 2 6-8
Arnold presses 2 6-8
Incline dumbbell presses 2 6-8
Barbell Incline Shoulder Raise 2 6-8

Shoulder Pool #2
Exercise Sets Reps
Barbell Shoulder Press 2 6-8
Ben Dumbbell Lying One Arm Rear Lateral Raiset Over Low-Pulley Side Lateral
2 6-8
Dumbbell Shoulder Press 2 6-8
Front Dumbbell Raise 2 6-8

Work Out #2
EXERCISE Set #1 Set #2 Set #3
Back Pool #1
Back Pool #2
Back Pool #3
Biceps Pool #1
Biceps Pool #2
Forearm Pool #1
Shoulder Pool #2
Shoulder Pool #3




Workout #3 Legs

Legs Pool #1
Exercise Sets Reps
Barbell Deadlift 3 6-8
Barbell Hack Squat 3 6-8
Barbell Squat 3 6-8
Dumbbell Squat 3 6-8

Legs Pool #2
Exercise Sets Reps
Dumbbell Squat To A Bench 3 6-8
Leg Extensions 3 6-8
Leg Press 3 6-8
Plie Dumbbell Squat 3 6-8

Legs Pool #3
Exercise Sets Reps
One-Legged Cable Kickback 3 8-10
Stiff-Legged Barbell Deadlift 3 8-10
Glute Kickback 3 8-10

Legs Pool #4
Exercise Sets Reps
Dumbbell Lunges 3 8-10
Lying Leg Curls 3 8-10
Deadlift 3 8-10
Seated Leg Curl 3 8-10

Legs Pool #5
Exercise Sets Reps
Barbell Seated Calf Raise 3 10-12
Calf Press On The Leg Press Machine 3 10-12
Calf Raise On A Dumbbell 3 10-12
Dumbbell Seated One-Leg Calf Raise 3 10-12


Workout #3 Legs
EXERCISE Set #1 Set #2 Set #3
Leg Pool #1
Leg Pool #2
Leg Pool #3
Leg Pool #4
Leg Pool #5

[ironwill2008]

If you constantly change exercises, how do you plan to track your progress? Consistent increases in your lifts should be your primary concern.

[Firedog86]

These are all exercises that I have done in the past. I know what my max is on all for the most part. I read that it is good to keep muscles guessing and not get into a rut. I took the idea from the web site. I don't think it would be difficult but, you do have a point.

Thanks