Are these good exercises?

[Needhelp]

Chest,Triceps
Incline barbell Bench, Incline Flyes (Or would flat flyes be better?), Flat Barbell Bench, Dips, Close Grip Bench

Quads & Hams
Squats, Stiffleg Deadlifts, Front Squat, Leg extensions

Delts
Military Press, Shrugs, Upright Rows, Front DB raises, Clean & Press

Calves, Abs, Forearms
standing calve raises, seated calve raises
Weighted Crunchs, Twist Crunches, Hanging Leglifts
Reverse barbell curls, farmers walk

Back'N'Biceps
Palms Away Pullups, Deads, DB Rows, Incline Dumbbell Curls, Barbell Curls, Concentration Curls, Hammer Curls

I'm gonna do 4 x 6-10 for all of these..... Anything I should replace?

 

[Needhelp]

I'm gonna do 3 seconds down, 1 second pause, explode up (as fast as possible)...

Should I flex the muscle @ the one second pause?

I'm gonna do that TUT for mostly everything, but abs... Abs will be 323 TUT...

What do you think about exploding up, should I not do that and go up in 3 seconds or so? 313 TUT?

 

[gettinlarger]

i dont think you both flat and incline barbells. i like to switch it up and have one bb and one db exercise. but i dunno, they may be just me.

shrugs do not work the delts ... but i can understand if you wouldnt want to be doing heavy shrugs after a powerful back workout.

and i dont think you need that much volume for your bis. just my opinion.

 

[strong island]

Do flat bench first if haven't been working out for a few years. Most inclines are made wrong because they are too inclined. Incline should be done at 30 degrees or less.

I don't suggest pausing at the bottom on most exercises.

Throw some leg curls in your leg day.

Your doing a lot of work on your anterior deltoid but not working the lateral and posteriors enough. Instead of front raises do side lateral raises and bent over lateral raises.

Too much for biceps.

Too little for lats and middle back.

Too little for calves.

I would do deads last in the workout.

 

[Needhelp]

Ok, so flat bp first...

Incline @ less than 30 degrees...

Don't pause for even a second just go back up? Do you flex the muscle whille going up and down?

Side Lateral raises and bent over lat raises instead of front raises...

What should I take out for biceps? Incline bb curls?

What should I add for lats and mid back?

What else could I do for calves w/ just free weights?

Deads last..

 

[Needhelp]

I don't do DB stuff cuz I really can't get much weight for DB's. I WO @ home, and my 2 db bars are too small for my bigger plates..

 

[lemur]

something you really need to consider when making bicep work is that after you've done chins, rows, and deads your biceps will already be very fatigued, and you will probably only need 2-3 sets to finish them off.

as far as calves go, I honestly wouldn't add too much volume per day if you are working out at home, however I would work calves 2-3 times a week.

Depending on how far spaced apart your workouts are, you may want to consider putting traps on back day, because they just might take away from your deadlifts. Personally, I would also switch DB rows with bent over rows.

Like strongisland said, I would take out front raises and also choose 2 of the three major exercises you have (C&P,OHP, and upright rows), and add some lat raises/bent over lat raises.

An overall consideration of the muscles involved in exercises is really what you need. Your tri's are worked very hard on shoulder day and also are put to work with deads, your biceps are worked hard with back exercises, and your front delts are going to be blasted by the end of your chest day.

 

[Needhelp]

Chest,Triceps
Flat Barbell BP, Incline Flyes (Or would flat flyes be better?),Incline Barbell BP, Dips, Close Grip Bench

Quads & Hams
Squats, Stiffleg Deadlifts, Front Squat, Leg curls

Delts
Military Press, Shrugs, Upright Rows, Clean & Press, lat raises, bent over lat raises

Calves, Abs, Forearms
standing calve raises, seated calve raises
Weighted Crunchs, Twist Crunches, Hanging Leglifts
Reverse barbell curls, farmers walk

Back'N'Biceps
Palms Away Pullups, Deads, bent over rows, Barbell Curls, Concentration Curls, Hammer Curls

Changed it up a little, what do you think now?

 

[Needhelp]

Instead of lat raises, are there any other things I can? My dumbells are really light, so I don't know if I can really do those and have them be effective.....

 

[b fold the truth]

You have some serious exercises there...very good list.

What I suggest is that you find the following for major muscle groups (legs, back, chest):
Main Exercise
Auxillary Exercise
2nd Auxillary Exercise

You can keep the main the same every week and switch the Auxillaries every week...change exercises every week or greatly change the way that you do them.

For Shoulders, Bic, Tric...I would pick...
Main Exercise
Auxillary Exercise

I'd keep the main exercise a mass buider and the Auxillary exercise a "shaper" type of exercise...and switch often.

Just a few thoughts...

B True