What exercises am I missing? Besides squats?

[TJ2000]

Doing squats are really hard on my back and I have a really horrible balance issue so I do leg presses instead along with lunges, extensions, calves, and leg curls. Just wanted to get that out of the way, and yes I have squatted before and I might start up again but right now I'm comfortable where I'm at with legs, I just need a really good training partner to help me do them.
As for my other bodyparts, here are the exercises I do for them right now
Please let me know what I should add or get rid of (wanna see some opinions on different exercises, I think its great to start a convo on here about what others think about stuff!) Below is a list of all the exercises I currently do as of now and the weight (remember, I'm slowly but surely getting there so be nice about the #'s) and feel free to give more advice, one could never have enough advice
Godbless, Tony

Chest/triceps

Ethier flat or decline bench press (alternate each week)
warm up
135lbs
145lbs
155lbs
165lbs

Inclines
warm up
95lbs
95lbs
105lbs
115lbs

chest press machine
130lbs
150lbs
170lbs
180lbs

pec flies- 4 sets of 60lbs, 80lbs, 90lbs, 100lbs

Tricep behind neck db extensions
40lb db
50lb db
50lb db
60lb db

Pressdowns
40lbs warm up
60lbs
70lbs
80lbs

dips 3-4 sets (last few sets with added weight, 45lbs)

Biceps/forearms

Standing barbell curls
warm up
70lbs
85lbs
90lbs
100lbs
90lbs

Preacher curls
70lbs
85lbs
90lbs
95lbs

db hammer curls
30lb dbs
40lb dbs
50lb dbs for few reps
40lb dbs again

wrist curls- 4 sets

back

bent over rows: 100lbs, 115lbs, 135lbs, 145lbs
Mid row machine: 80lbs, 100lbs, 130lbs, 150lbs, 170lbs last set
Pulldowns: 60lbs, 70lbs, 80lbs, 90lbs
db shrugs: 4 sets, 2 with the 30s and 2 with the 40's
seated cable rows: 100lbs, 120lbs, 140lbs, 160lbs last set
pull ups: 4 sets bodyweight

shoulders

seated db shoulder press
30's
40's
50's
40's

military press (seated)
warm up
90lbs
105lbs
115lbs
125lbs last set

db lateral front raises
warmup with the 10's (ha ha)
20's
20's again

legs (I told you above)

so, besides doing more deadlifting, and hopefully squats what should I do? My goal is a little over 200lbs in bodyweight so let me know what you think

[ibanez37]

I really don't get why you ask about your routine so much...do you really need an ego boost that bad? The only thing you ever post is weights, and make comments about how low of a weight your using. What rep schemes are you using? Why did you pick the exercises you did? Why did you order them in that fashion? What's your plan for progression? It seems you keep asking for spoon feeding and someone to give you this great answer that works for everyone and for someone to say "Hey man, those weights aren't that bad". Start lifting and learn your body.

[Canadian Iron]

It's best just to let these threads die.

[deRusett]

Exercises look good.


Might want to look at a few more for your back and switch them around a bit, I got the biggest strength increase in my bent over row, when I started rotating it in once every 3 weeks, only 2 exercises I do every back day are deadlifts and shurgs, and heck I do shrugs on shoulder day as well.


as for your balance issues. try front squats, to get used to balance and taking the pain off your lower back, as well as dumbell squats you already do lunges I assume with dumbells, so just try squatting with them, even if you never get the confidence to do real squats the front squats and dumbell squats will help your leg work out.

[TJ2000]

Well the last time I squatted I got 150lbs, and a long time ago before that I got 160lbs. As for leg press I usually rep with 250 but I can do 315lbs a few times

[Mike750]

You mentioned that your lower back is the trouble spot for squats, yet I see no lower back work in the workout for, well, back. No deads or even hyperextensions which would strengthen the lower back thereby helping the squat dilema.

[TJ2000]

Hey mike, thanks for the input! As a matter of fact I did do some deads today during my back workout and those suckers are hard! I don't see how you guys do em with so much weight, its crazy. I have complete and utter respect for all you guys out there that deadlift tons of weight, for me its impossible right now. I started with a warm up set of 115lbs just to get more of a feel for the exercise. I got a good 15 reps with that weight so I knew I could go heavier. I upped the weight to 135lbs for my 2nd set and got 10 reps. The heaviest I can do right now is 6 reps with 155lbs (the bar, 1 45 plate each side, and 2 10's on each side of the bar=155lbs, my bar weighs 45lbs exactly) I don't know much about hyperextensions tho, are they done with weight or just a bodyweight exercise like crunches or pullups (unweighted ones) I really want my lower back strengthened. My upper back while not huge isn't small and my lower back is kinda small compared to my upper back minus the tiny traps. For traps I did 3-4 sets of db shrugs, is this good enough? I usually never work my traps and am just now dipping my feet into the water so to speak with a little trap work rather than none. I appreciate everyones feedback!
Godbless, Tony

[darkdan]

20 rep squat routine is what you need.

Light weight. Easy to progess. Great way to slowly build up your lower back strength. Plus, it makes a man out of you.

[gecko2424]

chant T J, T J, T J, T J, T J, T J

[JOHN GARGANI]

I really don't get why you ask about your routine so much...do you really need an ego boost that bad? The only thing you ever post is weights, and make comments about how low of a weight your using. What rep schemes are you using? Why did you pick the exercises you did? Why did you order them in that fashion? What's your plan for progression? It seems you keep asking for spoon feeding and someone to give you this great answer that works for everyone and for someone to say "Hey man, those weights aren't that bad". Start lifting and learn your body.

IBANEZ: you are onto him, as I am!!! I have pointed this out in every last one of his threads.....

[cssprophet]

Please let me know what I should add

Squats.

I recently discovered how much I enjoy Tate Presses. If your pushdowns or something ever get stale, give 'em a try. They really hit the medial head of the triceps hard.

[de_barathrum]

id add squats if i were you.

drop seated dbs. too redundant
add lateral raises, both rear and to the side.

dips perhaps too.

[AHTTG]

I heard davin hester does those.