workout -critique!

[mikebob]

PLEASE CRITIQUE MY WORKOUT! PLEASE MAKE INPROVEMENTS~

*I do 4 sets of 12

traps:
- shrugs

triceps:
- triceps pushdown
- trcep cable extention
- tricep extention (on machine)

bicep:
-bicep curls (machine)
-seated bicept curl (alternating)
-precher's curl

Shoulders:
-Machine Shoulder (Military) Press
-Standing barbell Upright Row
- machine row (rear delts)

Chest:
-cable flys
-benchpress (flat)
-dumbell benchpress (flat)

Abs:
-crunch machine
-weighted crunches
-leg lifts

back:
-rows (machine)
-lat bar
-(i only do two cause i cant think of a good exercise)

forearms:
-wrist curls
-inverse wrist curls
-hammer curls

LOWER BODY!

QUADS:
-quad machine

Hamstrings:
-hamstring machine

calves:
-calf-raises

*I have **** lower body please make this better!

I do basically I try cram as much body parts as i can into one day and i rest for one day with cardio (30 minutes) then the next the remaining baody parts (so basically alternating days)

this i want to be done:
-what parts i should be working out on each day
-better exercises

[Utah_Lifter]

Exercise recommendations:
Back: Deadlifts, deadlifts, deadlifts.
Quads/Glutes: Squats
Hams: Straight leg deadlifts.

In general, I wouldn't recommend doing a full body workout, or completely full. You have to remember, it's the rest in between that causes the growth. You can do nothing but bicep curls for 8 hours a day, 7 days a week and you won't grow an inch.

Do a normal split (there's tons of splits listed in the stickiest), but here's what I do:
Day 1 - Arms
Day 2 - Back
Day 3 - Off
Day 4 - Legs
Day 5 - Chest/Shoulders
Day 6 - Off
Day 7 - Off

You end up doing your arms twice a week (you use your biceps for back exercises, etc...) and everything else once (arguably your legs twice, with deadlifts). Stick to the main lifts:
Biceps: Bar Curl
Triceps: Close grip bench
Back: Deadlifts (lower back) and Bent Rows (Upper back)
Legs: Squats
Chest: Bench Press
Shoulders: Military Press

If you're just starting, get a feel for the exercises before getting heavy. I'm not the person to ask about # of sets, but I'd say keep them intense and the number relatively low (don't do 20 sets for arms for example).

And did I mention deadlifts?

[Leeman]

I agree with Utah, i wouldn't do a full body workout. Stick to a 3 or 4 day split. My current split looks like this....

Monday-Chest,Shoulders,and Triceps

Wednesday-Back and Biceps

Friday-Legs


if you need to know some great exercises here is a list of a few....

skullcrushers (triceps)
DEADLIFTS!!!!! (back)
wide-grip pull-ups (lats)
barbell curls (biceps)
squats (quads)
barbell military press (shoulders)
lunges (hamstrings)

there hope thats enough to help!!!!