Critique this workout, please

[PinkSky]

I would appreciate your input on the following workout.

The following are my favorite moves, in my favorite orders ... but I am confused as to whether I am missing muscles or overtraining muscles (i.e. quads?) Also wondering whether the split is ok; I do want to do weights 5x a week. I like mixing things up because I tend to get bored otherwise.

I do 3 sets of 8, except back extensions and abs where I do 3x20. I lift as heavy as I can, and I concentrate. I am new to caged squats (been doing Smith's for a while) so that weight is low till I learn form, and am doing negative pullups to ease into pullups. The walks are to and from work, 30-40 mins each.

Monday
30min-1 hour brisk walk
Pullups
One-Arm Dumbbell Row
Dumbbell Bicep Curl
Dumbbell Bench Press
Barbell Rear Delt Row
Underhand Cable Pulldowns
Standing Dumbbell Triceps Extension
10-15mins 15% incline treadmill walking, with jogs = moderate cardio

Tuesday
30min-1 hour brisk walk
Back Extensions
Calf Press On The Leg Press Machine
Leg Press
Leg Curls
Barbell Squat
Barbell Deadlift
Hack Squats
AbCore Machine
HIIT on treadmill or elliptical, 10-15mins

Wednesday
30min-1 hour brisk walk
Negative Pullups
Front Dumbbell Raise
Tricep Dumbbell Kickback
EZ-Bar Curl
Barbell Bench Press, medium grip
Cable Rope Rear-Delt Rows
Straight-Arm Pulldown, wide
Seated Cable Rows
Steady rowing, 15-20mins = moderate

Thursday
30min-1 hour brisk walk
Back Extensions
Calf Raise on Calf Raise Machine
Leg Press
Leg Curls
Barbell Squat
Stiff-Legged Barbell Deadlift
Hack Squats
Decline Crunch
no cardio

Friday
30min-1 hour brisk walk
Monday's workout, except cardio
HIIT on treadmill or elliptical, 10-15mins

[liftnlady]

Hi, I'm still learning how to set up good routines for myself, too, but to me this does look like a lot for each workout. Plus there is some repetition of exercises within the week. I'm not sure if that's a good or bad idea. Hopefully someone else can comment on that, but my gut tells me it would be better to vary the exercises if you want to hit the same muscles so close together in the same week.

If you really want to lift five days a week Monday through Friday and would like to cut down the volume, maybe you could try doing a more traditional body part split where you do something like this:

Mon: chest/triceps
Tues: legs, quad focused
Wed: Back/biceps
Thurs: legs/hamstring focused
Friday: Delts/abs

Then you could really focus on each of those bodyparts, and you would have a lot more variety in your routine.

Or you could try an upper/lower split that focuses on different groups (sort of like the above but not exactly) different days--there's a thread in this forum now that has some good ideas for that.

It's mind-boggling, there are so many options and ways to set up a routine!

[GetStrong84]

There's alot of better more efficient routines out there.
And remember you want to work your way starting with the bigger muscle to the smaller muscle. doesnt make sense to be a bicep curl before a pullup. or a tricep extension before a bench press. just to give examples.