Critique my workout routine

[Snatch518]

Here is my workout routine, I also do an additional 20 minutes of cardio a day after lifting. Tell me what I should change and what exercises am I missing that I should be doing? It's a bit lengthy, but any advice would be appriciated. Is there anyway I can bulk up and lose body fat at the same time?

Age: 17
Height: 5'9"
Weight: 142
Body Fat: Approx. 15%

Goals:
Weight: 160
Body Fat: 8%

Day 1: Chest and Back

Bench Press
Set 1 - 65 lbs. 14x
Set 2 - 95 lbs. 12x
Set 3 - 105 lbs. 10x
Set 4 - 115 lbs. 8x
Set 5 - 105 lbs. 10x (Negatives)

Decline Bench Press
Set 1 - 65 lbs. 12x
Set 2 - 75 lbs. 10x
Set 3 - 85 lbs. 8x
Set 4 - 95 lbs. 6x
Set 5 - 85 lbs. 10x (Negatives)

Incline Bench Press
Set 1 - 65 lbs. 12x
Set 2 - 75 lbs. 10x
Set 3 - 85 lbs. 8x
Set 4 - 95 lbs. 6x
Set 5 - 85 lbs. 10x (Negatives)

Flys
Set 1 - 65 lbs. 12x
Set 2 - 70 lbs. 10x
Set 3 - 75 lbs. 8x

Back Pull Downs (?) I have an upside U bar and I just pull that down to my chest, I don't know the proper termonology for this exercise.
Set 1 - 45 lbs. 12x
Set 2 - 55 lbs. 10x
Set 3 - 65 lbs. 8x

Lat Pull Downs
Set 1 - 55 lbs. 12x
Set 2 - 65 lbs. 10x
Set 3 - 75 lbs. 8x

Back Extensions 25x (Like sit ups for your back.)

Shoulder Shrugs on Bench Bar
Set 1 - 115 lbs. 12x
Set 2 - 115 lbs. 10x
Set 3 - 115 lbs. 8x


Day 2: Legs

Squats
Set 1 - 65 lbs. 14x
Set 2 - 85 lbs. 12x
Set 3 - 105 lbs. 10x
Set 4 - 125 lbs. 8x
Set 5 - 135 lbs. 6x

Leg Curls
Set 1 - 40 lbs. 12x
Set 2 - 50 lbs. 10x
Set 3 - 60 lbs. 8x

Leg Extensions
Set 1 - 40 lbs. 12x
Set 2 - 50 lbs. 10x
Set 3 - 60 lbs. 8x

Calve Raises (on Bench Bar)
Set 1 - 105 lbs. 14x
Set 2 - 105 lbs. 14x
Set 3 - 105 lbs. 14x
Set 4 - 105 lbs. 14x
Set 5 - 105 lbs. 14x


Day 3: Bicepts, Tricepts, Shoulders

Standing Bar Curls
Set 1 - 27.5 lbs. on each side 12x
Set 2 - 27.5 lbs. on each side 10x
Set 3 - 27.5 lbs. on each side 8x

Sitting Bar Curls on Machine (I use my lat machine and attach an extra cord to go underneath the seat and than attach a chain and bar to that and sit on on one of those seats for curling.)
Set 1 - 25 lbs. 12x
Set 2 - 30 lbs. 10x
Set 3 - 35 lbs. 8x

Sitting Curls
Set 1 - 25 lbs. 10x
Set 2 - 25 lbs. 8x
Set 3 - 25 lbs. 6x

Tricept Pull Downs
Set 1 - 25 lbs. 12x
Set 2 - 25 lbs. 10x
Set 3 - 30 lbs. 8x

Overhead Tricept Extensions
Set 1 - 35 lbs. 12x
Set 2 - 40 lbs. 10x
Set 3 - 45 lbs. 8x

Tricepts Kick Backs
Set 1 - 15 lbs. 12x
Set 2 - 15 lbs. 10x
Set 3 - 15 lbs. 8x

Military Press
Set 1 - 65 lbs. 12x
Set 2 - 65 lbs. 10x
Set 3 - 75 lbs. 8x

Front Shouler Raises
Set 1 - 15 lbs. 12x
Set 2 - 15 lbs. 10x
Set 3 - 15 lbs. 8x

Arnold Press
Set 1 - 20 lbs. 10x
Set 2 - 22.5 lbs. 8x
Set 3 - 25 lbs. 6x

Day 4: Rest Day, then repeat cycle.

 

[diamonddiceclay]

back should be done ALONE-so should shoulders

 

[Snatch518]

Why should they be done seperately?

 

[diamonddiceclay]

Why should they be done seperately?

large groups like those need to be done on their own days

 

[Snatch518]

Should I be doing more weight, less reps. Change 12/10/8 to 10/8/6 and add more weight? How many sets of beching and squats of how many should I be doing?

 

[gettinlarger]

dude, lift harder

bro, youre at 140+ lbs and you max your bench at 115? thats not gonna help you. lift heavier, and lift harder. heres what i do ....
also, im about 5'9, 160-165 lbs ...

chest day
bench - warmup with 135, 10 reps
185- 10-12 reps
205 - 8-10 reps
225 - 6-8 reps
245 - 3-4 reps

db press
75s- 10 reps
80s- 8 reps
85s- 6-8 reps
90s- 5-6 reps

cable crossovers
60- 10-12 reps
70-10 reps
80- 8-10 reps

EVERYTHING UNTIL FAILURE!! if you can do more when you finish, you will never get big and/or strong ... remember to do it slow too, bro, lift slow, go down twice as slow

id post everything i do, but i gotta jet ... its the same style as chest - increase the weight as you progress through sets ... and remember, to get big, you have to eat big and lift big ... hope this helps you dude

 

[Snatch518]

Obviously I'm not very strong, I have skinny arms and a not so muscular chest. Thanks for the advice though. I'll lift until failure and try and lower reps with more weight.

 

[Ingram]

back should be done ALONE-so should shoulders

Arnold worked back and chest together, It's not a bad split.
Allthough, I will admit Shoulders and Arms on one day is a little too much.

Try this Snatch

1-Chest/Back
2-Legs
3-rest
4-Shoulders/traps
5-Arms
6-rest

Or if you want split chest/back into two days

1-Back
2-Chest
3-Legs
4-Rest
5-Arms
6-Shoulders/Traps
7-Rest

Drop the negatives for now and focus on heavy weights with medium-low reps 6-10, 3-4 Sets max.

The key to growth is food, so EAT!

-Ingram

 

[Snatch518]

Your right about shoulders and arms being too much, it takes me 60 to sometimes 70 minutes. Chest and back takes about 45 minutes and legs take only 30 minutes. Would it be a good idea to pair legs and shoulders so I can stick to the 3 day workout and then a rest day?

 

[Ingram]

Well if you don't work traps on shoulder day then you might be able to squeze legs in too. I would keep them seperate, but it's really up to you.

To be honest, I really don't like the 3 one 1 off split; it doesn't give you enough time to grow. Split your workout into 4 days and go 2 on 1 off, the extra day off rest for each body part will help you grow. Allot of people have the misconception that if the muscle isn't sore anymore it's fully healed. Muscles grow outside of the gym, not in the gym.

-Ingram