Rate my routine please

[heavysixer77]

If anyone could rate, criticize, and give suggestions on my routine that would be awesome.
Right now I am doing 3 sets of every exercise and anywhere between 8-12 reps.

ARMS DAY
Dumbbell alternate curl
Barbell curl
Hammer curl
Cable tricep push down
Kick backs
Barbell close grip

BACK AND LEGS
Chin ups
Wide lat pull down
Straight arm push down
Deadlifts
Squats
Leg curls
Calf raises

CHEST AND SHOULDERS
barbell bench
Dumbbell incline bench
Fly
Upright cable fly
Crossover
Shrug
Dumbbell shoulder press
Front raise
Lateral raise
Reverse fly

SOME THINGS I WOULD LIKE ANSWERED!!
Too many exercises? Too little?
Different exercises?
How can I make it better?

[FrankFKA]

Dont put deads and squats on the same day, dont do them back to back neither.
Do some abs exercises too

[DerekEt]

Ok

0/10

And I'm serious

[JuggernautGeoff]

Ok

0/10

And I'm serious

strong this. i dont even know where to begin

[heavysixer77]

You guys could at least give some suggestions instead of just saying how bad it is

[Whitekoala]

You guys could at least give some suggestions instead of just saying how bad it is

frequency is greater than volume. Don't train once a week.

Train each muscle group twice a week. Push/pull/leg split twice a week.

Search push/pull/leg split on here, you will find many threads with workouts

[heavysixer77]

Btw, this isn't one day, it's a three day split

[heavysixer77]

Could you at least explain to me why?

[jbball92]

if you dont superset DL with squats you are a vagina.

[Tunneled]

if you dont superset DL with squats you are a vagina.

Not sure if srs.


Anyway @ op are you just starting out or have you been training for a while?
Either way that routine is incredibly shetty, but i'm just curious?

[LlamaWithARifle]

Too much volume.

If you can train your legs and your back on the same day then you just aren't training either of the muscle groups hard enough.

You have more exercises for your chest and your shoulders then you do for both your back and your legs.

There's so much more wrong with your routine but frankly it isn't worth correcting. Find yourself a proven routine depending on your current training experience and follow it. Don't create your own routine until you have the knowledge to do so.

[Noise95]

Dont put deads and squats on the same day, dont do them back to back neither.
Do some abs exercises too

SS has squats and deads in the same day. I don't see why not. Lower body gets trained in 1 day. Upper lower routines do the same.

But yea, get a better routine. Like PHAT, which HITS YOUR MUSCLES 2X WEEK, THUS INCREASING FREQUENCY.

[Tb0282]

Too much volume.

If you can train your legs and your back on the same day then you just aren't training either of the muscle groups hard enough.

You have more exercises for your chest and your shoulders then you do for both your back and your legs.

There's so much more wrong with your routine but frankly it isn't worth correcting. Find yourself a proven routine depending on your current training experience and follow it. Don't create your own routine until you have the knowledge to do so.

This. There is too much wrong to fix this.

I'd suggest doing a fullbody routine, upper/lower or a push/pull/legs

Full Body
Steve Reeves Solution for Size:
http://www.bodybuilding.com/fun/mahler109.htm
Reg Park's Beginner 5x5:
http://oldschooltrainer.com/reg-parks-beginner-routine/

Upper / Lower
Lyle McDonald's Generic Bulking Routine:
http://www.jcdfitness.com/2009/01/ly...lking-routine/

Push/Pull/Legs
Coolcicada's Push/Pull/Legs Routine
http://forum.bodybuilding.com/showth...33&p=982688743

[DerekEt]

Too much volume.

If you can train your legs and your back on the same day then you just aren't training either of the muscle groups hard enough.

No.

[heavysixer77]

Not sure if srs.


Anyway @ op are you just starting out or have you been training for a while?
Either way that routine is incredibly shetty, but i'm just curious?

A little more than a year

[heavysixer77]

I appreciate the criticism and suggestions everyone.