How good is this program

[jooking]

Day 1 Chest & Biceps:

Flat bench press (3x10) Incline dumbbell press (3x10) Cable flies (3x10) machine bench press + wide grip flat bench press (burnout the muscle)

Bar curls (3x10) Dumbell curls (3x10) Concentration curls (3x10) Preacher curls (burnout the muscle)

Day 2 Shoulders:

Overhead barbell press (3x10) Seated dumbbell press (3x10) Machine shoulder press (3x10) 45-degree Incline Row (3x10) Cable reverse flies (3x10)

oh and calves (I try), seated calf raises or whatever they're called (3x10)

Day 3 Back & Triceps:

Pull ups (12,10,8,6) Cable row (3x10) Dumbbell row (3x10) Deadlift (15,12,10,8) or T-bar row (3x10) Lat pulldown (burn dem lats for v taper) Smith machine shrugs (3x10)

Skullcrush? (3x10) lying dumbbell tricep extension (3x10) Machine tricep press, the one that looks like a dip (burn dem tries)

Day 4 Legs, yikes:

Squats (5x10) Leg press (3x10) Machine leg press (Burn dem legs)

This program is interesting because I started with a stock program then the program kinda developed with me and now thats what I ended up with.

[zGwild]

tricep gets hit on days 1,2 and 3

shoulders are getting hit on day 1 and 2

hamstring not getting enough volume.

that is just a few problems. i could go on.

I would have a look at some of the stickied programs and see how they are set up and either do one of them or use them as an example of what your program should look like.

[Luca2]

I count 23 upper body exercises, and 3 leg exercises (if we include the calf raises).

Seems legit.

[Rebinho]

I count 23 upper body exercises, and 3 leg exercises (if we include the calf raises).

Seems legit.

Hahahahahahahaha, lol. Luca, the OP, will take this to litterally. But I am laughing so hard right now.

Anyway Jooking, your programs is very bad. You have to do what like 1st poster said. Do programs like fierce 5, or allpro-routine, starting strenght. Check the sticikes! They are full of legit programs.