Thoughts on my routine?

[MarkGarro95]

Here's my routine. Been doing it for about a month and have seen some pretty good results thus far (at least in the back). Thoughts? Any adjustments or suggestions? Hypertrophy is my goal.
Monday and Thursday
seated row (machine) 5x10
Chin up (assisted) 5x10
Bicep curl (Dumbbell) 3x12
Lat Pulldown (Cable) 5x10
Leg extension (Machine) 5x10
Bicep curl (cable) 6x12 (3 for narrow grip and 3 for wide grip)
Squat (Smith Machine) 5x10
Seated Leg Curl (Machine) 3x10
Tuesday and Thursday
Skullcrusher (Cable) 3x12
Tricep pushdowns (cable) 3x12
Cable Crossover (Upper pec) 5x12
Later raise (cable) 5x12
Shoulder press (Machine) 5x10
Pec Deck (Machine) 5x10
rear Peck Deck (Machine) 5x10
Tricep dip (assisted) 5x10
Push up (bodyweight) 1x10
Some of you may be wondering where the deadlift is; well, I'm terrified of hurting my lower back because back injuries run in my family, so I've been trying to figure out what I can do to strengthen my lower back that doesn't involve deadlifting since that move is very easy to mess up if you're not careful.
Anyway, feedback is appreciated; God bless.

[air2fakie]

Looks pretty odd but if you're happy & have visible results after only a month, keep doing it until you're not happy.

[paulinkansas]

Some of you may be wondering where the deadlift is; well, I'm terrified of hurting my lower back

You can do dog lifts instead of deadlifts. I did them when I was 14 or 15 and had no weights except for a German shephard dog.

[TolerantLactose]

I'm terrified of hurting my lower back because back injuries run in my family

Nocebo or have you been injured yourself? There's an all-around skittishness with compounds in what you wrote.

[MarkGarro95]

Nocebo or have you been injured yourself? There's an all-around skittishness with compounds in what you wrote.

I've strained my back in the past, but haven't injured it per-say. The last time I did deadlifts was months ago (around January) and I strained my lower back really badly because I ended up speeding my tempo up doing the move due to pressure from people in the gym. As far as the compound moves go, what do you mean by skittishness? Do I have too many?

[xsquid99]

Looks like an unbalanced program with a lot of excessive (junk) volume with too much arm work and not enough chest. But whatever you like and works for you I guess.

[ChunkBuster]

Needz more paragraphz

[TolerantLactose]

As far as the compound moves go, what do you mean by skittishness? Do I have too many?

You barely have any. Your aversion to deadlift is just a piece of that picture.

[WWE-TicK]

Do trap bar deadlifts.

[MarkGarro95]

Looks like an unbalanced program with a lot of excessive (junk) volume with too much arm work and not enough chest. But whatever you like and works for you I guess.

Thanks for the feedback I appreciate it. What can I do to improve the routine? What chest moves would you recommend and what arm moves do you recommend I take out? I'm trying to get back into benching (it's been a little bit, so I only recently added the bench press back in, with the first day doing it again being tomorrow). I've basically been trying to figure out what will stimulate the most muscle growth (i.e., compound moves like lat pulldowns, machine shoulder press, tricep dips, etc) while supplementing those moves with isolation exercises that target the same muscle group (i.e., cable crossovers, dumbbell curls, skullcrushers, etc). For me, what it comes down to is deciding the appropriate rep range. Currently, I have 12 reps for isolation and 10 reps for compound lifts (the only exception being my legs. My legs are compromised due to a mild case of cerebral palsy that I have, so I can't push them as hard as I can my upper body in a given workout).

[paulinkansas]

.... What can I do to improve the routine?

My legs are compromised due to a mild case of cerebral palsy

Send your routine to the recycle bin and follow the Fierce 5 or AllPro routine in the workout program forum stickies. Omit or limit the dead lifts.

Have you ever been to the Kansas Jaycees CP Ranch in El Dorado? I almost died there goose hunting in January on a frozen lake. Fell through the ice in a deep lake.

[GeneralSerpant]

Looks fine if you’re just starting out, except that there’s no focus on chest. That would probably explain why your satisfied with the back development in particular.

[GeneralSerpant]

For me, what it comes down to is deciding the appropriate rep range. Currently, I have 12 reps for isolation and 10 reps for compound lifts (the only exception being my legs. My legs are compromised due to a mild case of cerebral palsy that I have, so I can't push them as hard as I can my upper body in a given workout).

What are you meaning here? Why is this posing a dilemma for you? There isn’t much discernible difference between the rep ranges except for how well you progress in weight for each exercise.

[xsquid99]

Thanks for the feedback I appreciate it. What can I do to improve the routine? What chest moves would you recommend and what arm moves do you recommend I take out? I'm trying to get back into benching (it's been a little bit, so I only recently added the bench press back in, with the first day doing it again being tomorrow). I've basically been trying to figure out what will stimulate the most muscle growth (i.e., compound moves like lat pulldowns, machine shoulder press, tricep dips, etc) while supplementing those moves with isolation exercises that target the same muscle group (i.e., cable crossovers, dumbbell curls, skullcrushers, etc). For me, what it comes down to is deciding the appropriate rep range. Currently, I have 12 reps for isolation and 10 reps for compound lifts (the only exception being my legs. My legs are compromised due to a mild case of cerebral palsy that I have, so I can't push them as hard as I can my upper body in a given workout).

What I actually recommend is that you don't try to make up your own program. There's no need to reinvent the wheel, so instead of listing all the things I would change (which I really don't want to take the time to do), I recommend you follow a program that's already been developed, tried, and tested by others.

Fierce 5 has several programs here, and most people can find one that fits their needs, but there are plenty of others listed in the workout program forum stickies.
https://forum.bodybuilding.com/showt...hp?t=162916931

[MarkGarro95]

Looks fine if you’re just starting out, except that there’s no focus on chest. That would probably explain why your satisfied with the back development in particular.

Well, what chest moves would you suggest? I've tried doing tons of different ones (for instance, dumbbell flies and bench presses with dumbbells) but I can never really get comfortable with the moves themselves. There was also one time a few months back when I almost dislocated my arm because I fell off a flat bench with a dumbbell in my hand; if I hadn't dropped the weight I probably would have dislocated my left arm that day.

[MarkGarro95]

What are you meaning here? Why is this posing a dilemma for you? There isn’t much discernible difference between the rep ranges except for how well you progress in weight for each exercise.

I guess I'm just having trouble deciding on the rep range. I don't want to go too light on the reps (less than 5) but I also don't want to overdo it and potentially risk injury (over 12). There's also the issue of when exactly I should increase the weight. My fitness journey so far has been a lot of trial and error.

[air2fakie]

My fitness journey so far has been a lot of trial and error.

This is quite clear. But if it keeps you motivated to do your routine and you're happy with your progress, go for it.

Just don't expect people to give you advice on how to "improve" it when from an objective standpoint, the routine looks quite poor and is not worth "improving" when there are so many other proper programs readily available.

[paulinkansas]

I almost dislocated my arm because I fell off a flat bench with a dumbbell in my hand

That's nothing. I almost died when I fell through the ice on a frozen lake with deep water. See my post above.

[ChunkBuster]

I guess I'm just having trouble deciding on the rep range. I don't want to go too light on the reps (less than 5) but I also don't want to overdo it and potentially risk injury (over 12). There's also the issue of when exactly I should increase the weight. My fitness journey so far has been a lot of trial and error.

Meet near the middle (ish) at 3x8 🥴

[TolerantLactose]

Do whatever you want. The advice and critiques you've been given is clearly not sinking in.

[windowglass201]

I think you should focus on a particular muscle in a day. By the way I"ll like your workout routine. It's very intense Routine for anyone.

[faithbrah]

like the others said, there are way too many things to fix in that routine, so i don't see why you wouldn't pick a more balanced one that's proven to work. if you ever want to make your own program, you need to have a basic understanding of exercise order, muscle balance etc. and you can "find" that knowledge by searching for these actual programs

[GeneralSerpant]

When are you planning to enter your first competition?