New Program - Routine Please Critique

[PirateBoy]

Ive just designed this , i havent alocated what days for what parts yet . Please critique it . Ill be working in reps of 4-6 ( dependent on weight ) and 9 sets for big body parts , 6 sets for minor body parts. Please please give me some advice . Im 15 when i start this program . I have created it using information , research and advice .

Back

Middle
T-Bar Rows - 4 reps / 9 sets
One arm Dumbell Row - 9 reps / 8 sets
Lower
Stiff legged Smith Deadlift – 4 reps / 6sets

Traps

Dumbbell Incline Shoulder Raise 4reps / 6sets
Dumbbell Shrug

Shoulders

Dumbell Arnold Press - 4reps / 9sets
Upright Barbell / Smith row – 4 reps / 9sets
Shoulder Press ( machine ) (optional ) - 4reps / 6sets

Chest

Smith barbell bench press – medium grip - 4 reps / 9sets
Smith machine Bench Press Incline – 4 reps / 9sets
Machine Chest Press (Optional) -4reps/6sets

Triceps

Smith machine close grip bench press – 4reps / 9sets
Rope pushdown – 4 reps / 9sets
Tricep Kickback (optional) - 4 reps / 6 sets

Biceps

Alt dumbbell Curl– 4reps / 9sets
Incline dumbbell curl– 4reps / 9sets
Concentration curl– 4reps / 9sets


Forearms

Palms up wrist curl over a bench 10reps / 2 sets

Abs

Leg raises – 2sets to max
Crunches – 2 sets to max
Legs Up Crunches - 2 sets to max

Legs
Leg press– 4reps / 9sets
Smith machine Squat– 4reps / 9sets
Smith machine stiff legged deadlift– 4reps / 9sets

Lats

Lat pulldowns (infront of neck) – 4reps / 6sets
Lat pulldown ( behind neck ) – 4reps / 6sets

[JThockey26]

4 reps, 9 sets? Do you mean 4 sets, 9 reps? If not I think you need to change them around that many sets with that low of reps doesnt seem rational.

[Got2Bhuge]

Yeah, I would have to agree. Your doing 23 sets on average. That's complete overkill. I have found that 12 sets is most beneficial to me. The exercises seem like good choices... just cut down on volume.