Critque my workout routine

[Scarface2883]

Main goal is to put on some lean muscle.

Monday-Chest

Bench Press 5 sets 8 reps
Incline Bench Press 4 sets 8 reps
Dumbell Flies 4 sets 8 reps



Tuesday-Biceps & Triceps

Barbell Curls 3 sets 8 reps
Dumbell Curls 3 sets 8 reps
Hammer Curls 3 sets 8 reps

Dips on Bench (Bodyweight) 3 sets 8 reps
Overhead Barbell extentions 3 sets 8 reps



Thursday-Back

Deadlifts 3 sets 8 reps
Barbell Rows 3 sets 8 reps
Chin ups 3 sets 8 reps



Friday-Legs and Shoulders

Leg Extentions 3 sets 8 reps
Calf raises 3 sets 8 reps
Lunges 3 sets 8 reps

Military Press 3 sets 8 reps
Dumbell Press 3 sets 8 reps
Upright Rows 3 sets 8 reps

[Scarface2883]

Come on I need some opinions.

[YankInDaSouth]

I would say your routine needs a major overhaul. NASM personal trainers will tell you to have a 5 month cycle. 1st month, stabilization; 2nd month, stabilization + strength; 3rd month, strength; 4th month strength + power; 5th month, power. Stabilization is needed to strengthen your joints and tendons before you start lifting heavy weight. From your pic, you should really start here. Do some exercises that are not stable. Example: dumbbell press instead of barbell bench press. As you move through your cycles move to a more stable environment. I recommend the following set structure for the different cycles:

1st: 4 sets; 20, 19, 18, 16
2nd: 6 sets; 20, 10, 18, 8, 15, 6
3rd: 4 sets; 10, 9, 8, 6
4th: 6 sets; 10, 5, 8, 4, 6, 2
5th: 4 sets; 5, 4, 3, 2

As far as exercises:

Monday: Legs
Squats, leg press, lunges, leg extensions, leg curl, seated calve raise, standing calve raise

Tuesday: Chest
Incline, flat, decline, incline flies, flat flies

Wednesday: Back
Deadlift, bent over rows, seated rows, reverse flies, shrugs (you should spread out 3 sets of 5 pull ups everyday, put a dumbbell between your knees if you can)

Thursday: Shoulders
Military press, upright rows, leaning lateral raises, bent over lateral raises, reverse peck deck (your hands should be at eye level)

Friday: Arms
Lying tricep extension, standing curls, tricep pushdowns, lying rope curls, one arm reverse grip pushdowns, one arm reverse grip curls, tricep kickbacks, cable curls.

Good luck.

[minime_moomey]

Personally I would say your amount of volume looks good, but I would change a couple of things...

Your chest day looks fine

as for an arm only day, I personally dont do it, but if your going to, maybe compunds for tris (skullcrushers, close-grip bench, dips on a dip station are better than benches, but whatever you have available)

back looks good

I wouldnt recommend legs paired with anything. Put shoulders on any of the other days...maybe with chest, bumping it later in the week. For leg work squats are a must. I cant stress that enough. They suck, but you will definately be better off in the long run! keep the lunges if you want, I would also suggest leg presses. You also need some hamstring work in there, either straight leg deadlifts or good mornings paired with some leg curls.

I would suggest throwing in some side lat raises for shoulders as well, but everything else is good to go.