Can anyone rip my routine please

[Woody Maheho]

Can anyone rip my routine please?
I do these in the order I wrote them

Monday/Thursday (Chest, Triceps, Traps)
Chest (3x10)
Vertical bench
Dumbell fly
Incline bench
Pec deck
Stationary bench
Rope crossover

Triceps (3x10)
Rope pulldown both hands
Rope pulldown single front (left & right)
Rope pulldown single back (left & right)
Skull crusher

Traps (4x10)
Dumbell shrugs
Flatbar shrugs

Tuesday/Friday (Back, Biceps, Shoulders)
Shoulders (3x10)
Sitting military press
Lateral raises
Front raises

Back (3x10)
Vertical row
Front pulldown
Lateral pulldown
Sitting Row

Biceps (3x10)
Flatbar curls
Dumbell curls
Hammer curls

 

[gettinlarger]

chest - waaaaaay too much volume bro. pick 3 exercises. i like to do one barbell bench, one db bench, and one fly exercises usually. weighted dips are also good. e.g. flat bench, incline db press, then maybe incline flys.

traps - the trapezius can handle tremendous weight. go heavier with fewer reps.

tris - add some variety. close grip bench, skull crushers, extensions, etc.

back - needs more. definitely do deadlifts. they work wonders. also add some bent over rows, chins (pullups), t-bar rows. all these are very good exercises.

i dont see your legs being worked at all. lots of people will tell you here ... if you want to grow, work your legs. and when you do, dont hesitate for a second to do squats.

another thing to live by in the gym is larger muscle groups first. e.g. chest, then tris.

and yet another thing ... once a week is plenty for all body parts, with the exception of abs and calves. 2-3 times is good for these.

 

[louden_swain]

You have got to add legs to your routine!!! If you don't, you will not grow to your full potential. Add these exercises:

Squats - 5 x 15,12,10,8,6
Leg Presses - 3 x 12,10,8
Leg Extensions - 3 x 12,10,10
Stiff-Leg Deads - 4 x 15,12,10,8
Lying Leg Curls - 2 x 12
Standing Toe Raises - 4 x 20,15,12,10
Seated Toe Raises - 4 x 20,15,12,10

Trust me, the legs need volume training!! You must pound every muscle fiber in the leg to grow!

Your back routine needs some serious help!! It appears that you have all machine movements. Your back will suffer as you will fail to develop depth and width. Here is another suggestion:

Deadlifts - 4 x 12,10,8,6
Dumbbell Rows - 3 x 10,8,6
Chins - 4 x failure
Dumbbell Shrugs - 3 x 10

As for your delts, I see no rear delt training. Forget about frontal raises. You already hit the front delts when you perform militaries and when you bench press. Throw in some bent dumbbell laterals.

Triceps. . . .only perform 1 cable movement. Add another strength and mass builder such as close grip bench presses.

At last, your program will not be worth anything unless you eat good food and get the proper rest. Keep everything simple. Believe me, you will succeed!!

 

[edgecrusher]

I don't know your goals, but your rep scheme may need some work. And , I see no rear delt work in your shoulder routine.

 

[Woody Maheho]

Thanks for replying guys

I'll start adding legs somewhere

but whats a "Deadlift"?