Critique My WorkOut

[Trust Must Be Earned]

Monday: Chest/Tri's
Flat Bench 4 sets of 12,10,8,6
Incline Bench 4 sets of 12,10,8,6
Flyes 4 sets of 10,8,6,4
Pullover with dumb bell 3 sets of 10,8,6
Triceps
one arm extension behind neck 4 sets of 12,10,8,6
kickbacks 4 sets of 12,10,8,6,4
sometimes pushdowns

Wed: Back/Biceps
pulldowns to the front 5 sets of 12,10,8,6,4
behind the neck pulldown 5 sets of 12,10,8,6,4
one arm row 5 sets of 12,10,8,6,4
Biceps
Concentration Curls 6 sets of same reps above
straight bar curl 4 sets of 12,10,8,6

Friday: Shoulders/Legs
Dumbell press 4 sets of 12,8,6,4
upright row 4 sets of 12,8,6,4
lateral raise 3 sets of 10,8,6
Legs
Lunges 4 sets of 12-15 reps
leg extensions 4 sets of 12-15 reps
Adductor/Abductor 5-8 sets of 15-18 reps
Calf Machine various 2-3 sets of 15-18 reps

With these workouts I use the bar and dumbbells. Each week is different.
I due abs every, I also run Tues,Thursday,Sat between 1-4 miles at a ten to twelve minute pace for cardio, real slow due to a prior injury curtesy of Uncle Sams Army LOL. I use a bike when I don't feel like running/jogging. I am still carrying about twenty pounds of extra weight that I don't need. The funny thing is that with this routine my weight isn't going down but my waist is decreasing from a 38 to 30. I am following the CAD Diet, so I really don't eat a lot of carbs through out the day and only for my main meal at night before I exercise.

Any input would help about the routine.

 

[Trust Must Be Earned]

Info regarding post...

I am a woman just for everyones information

 

[PolishHammer1977]

critique

Looks fundamental and the only thing I could critique is that fact that you do not work your traps (isolation). I have a feeling that you are not looking to bulk that part of your body. It is however, an extremely important muscle group and can improve shoulder, chest, and back lifts. Good luck and I hope this piece of info helped. You can do shrugs 3 times a week too but everyone is different. Have fun.

 

[Thaibox]

What are your goals beside ditching the 20 extra? Do you want to get strong? Cut? etc

IMO you should be doing different tri lifts. Try dips, close grip presses and overheads.

Toss in some squats on leg day

I wouldn't run the day after legs. Let them rest on Saturday.

You should try the almighty deadlift also

 

[SAGAT]

sorry, didn't look at your exercises, too tired. but the split you use is the exact same one i started out with, and got good results with. so i'd say at least your split looks good.

 

[StRoNg_WoN]

I agree with Thaibox... replaced the lunges with squats, or add them in at the start... also the Triceps could go as he stated as well... but you might want to start compound and move isolation... I noticed on both Bis and Tris you tend to have that the other way around... although that's a good way of pre-exhausting, and that may be what you're after...